Strength Training The Ultimate Guide to Strength Training - Essential Lifts for Muscle Building, Size and Strength [5 ed.] 171689042X

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Strength Training The Ultimate Guide to Strength Training Essential Lifts for Muscle Building, Size, and Strength 5th Edition By Nicholas Bjorn Book 3 in the Muscle Building Series

Other Books in Muscle Building Series: Book 1 – Fitness Nutrition: The Ultimate Fitness Guide Book 2 – Bodybuilding: Meal Plans, Recipes and Bodybuilding Nutrition Book 4 – Supplements: The Ultimate Supplement Guide For Men

© Copyright 2018 – 2020 – All rights reserved. The contents of this book may not be reproduced, duplicated, or transmitted without direct written permission from the author. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Legal Notice: This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote, or paraphrase any part of the content within this book without the consent of the author. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up-to-date, complete, and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical, or professional advice. The content of this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents Introduction Chapter 1: Strength Training 101 Chapter 2: What Makes for a Good Strength-Training Program? Optimal Exercises Number of Repetitions Progressive Overload Principle Form Overload Rest and Recuperation Chapter 3: The Core Lifting Exercises Chapter 4: Barbell Squats Practical Benefits of Doing Barbell Squats How to Perform Squats Right Maximizing the Strength and Muscle-Building Benefits Variations of Squats Goblet Squats Front Squat Barbell Split Squat Overhead Squats Chapter 5: Barbell Deadlifts Deadlift Benefits How to Deadlift Right Common Mistakes Variations and Modifications Sumo Deadlifts

Benefits Variations Deficit Sumo Deadlift Accommodating Resistance in a Sumo Deadlift Tempo Sumo Deadlifts Alternatives Trap Bar Deadlift Kettlebell Sumo Deadlift Chapter 6: Barbell Overhead Press Overhead Pressing Benefits How to Overhead Press Right Push Press Push Jerk Chapter 7: Bench Press Bench Press Benefits How to Bench Press Right Push-Up Close Grip Bench Press Wide Grip Bench Press Chapter 8: Strength-Training Programs for New Lifters Importance of Knowing Your Strength Training Levels Starting Strength Program 5 x 5 Intro The Power Clean 5 x 5 Program Stronglifts 5 x 5

Chapter 9: Strength-Training Programs for Intermediate Lifters Texas Method Wendler’s 5/3/1 How to Choose Assistance Exercises Intermediate Training Possibilities Chapter 10: The Ultimate Chest Workout The Chest Muscles Things to Do to Build the Perfect Chest Best Chest Exercises 3 Good Upper and Lower Chest Workouts Common Mistakes During Chest Training Tips Supplements to Grow an Ultimate Chest Chapter 11: The Ultimate Back Workout Anatomy of the Back Muscles Simple Science of Effective Back Training The Best Back Exercises The Ultimate Back Workout Tips Chapter 12: Ultimate Shoulder Workout Understanding Shoulder Anatomy How to Make Shoulder Training Effective? The Best Shoulder Exercises The 3 Best Shoulder Workout Routines Mistakes Made During Shoulder Training Tips

Conclusion Chapter 13: The Ultimate Leg Workout Understanding the Anatomy of the Legs Simple Science of Effective Leg Training The 3 Biggest Mistakes In Leg Workouts Strategy to Build Great Legs The Best Leg Exercises The Ultimate Leg Workout Tips Tips for a Speedy Recovery Chapter 14: The Ultimate Bodyweight Workout About Bodyweight Exercises Muscle Building Fat Burning Bodyweight Workout Routine Tips Chapter 15: How to Build Your Own Workout Routine Importance of a Workout Routine Overview of a Weekly Workout Schedule 3-Day Workout Routine 4-Day Workout Routine 5-Day Workout Routine The Best Rep Range About Rest Chapter 16: The Best Workout Routine to Match Your Goals Gain Muscle and Strength

Gain Muscle and Lose Fat Lose Fat and Maintain Muscle Chapter 17: Diet Protein Carbohydrates Dietary Fat Optimal Amounts Eating Frequency Chapter 18: Supplements Caffeine Whey and Casein Protein BCAAs Creatine Monohydrate Glutamine Conclusion

Introduction During one of my breaks from writing this book, I watched the live stream of the finals night of the 2018 Mr. Olympia competition. Mr. Olympia is the Super Bowl of all muscle-bound pageants. If you want to see the limits of the human body in terms of building muscle and fat loss, this is the show to watch. Where else can you see big muscle-bound men in skimpy thongs, posing for the crowd, hugging each other in congratulations, and crying tears of joy? It’s only in bodybuilding, and Mr. Olympia is the event to be in. While practically 99% of the human population won’t be able to duplicate the amount of muscle these bodybuilders have or achieve the same strength levels as theirs, practically anyone can realize their full strength and muscle-mass potential with the right information, right attitude, and consistent action. Of these three factors, only one comes from the outside: the right information. Two-thirds of what’s necessary for realizing your full strength and muscular potential lies within you: your attitude and what you do with the information given to you. However, it’s often the single outside factor that can make or break your ability to reach your full potential. This is because even if you have the right attitude and consistently apply the information you’ve gathered, you can still fail if the information you get sucks. That’s why I’ve written this book. I want to give you only the very best information on becoming stronger and more muscular and realizing your full potential. The fact that you’re reading this book means you probably have the right attitude and the desire to put in the work. I want to help you make the most of that attitude and desire. In this book, you’ll learn about: ●

What strength training is and why it’s crucial for realizing your full physical potential;

● What makes for a good strength-training program;

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The key exercises that will help you build strength and muscle, including squats, overhead presses, deadlifts, bench presses and variations of those exercises; and

● The nutritional side of becoming stronger and more muscular. By the end of this book, you’ll be in a very good place to start your journey toward optimizing your full strength and muscular potential through strength training. You’ll have the tools by then, which means the rest will be up to you. So, if you’re ready, turn the page, and let’s begin!

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Chapter 1: Strength Training 101 Also referred to as weight training or resistance training, strength training is a kind of exercise program designed to help people become physically stronger and build muscles. Strength-training programs require people to perform exercises that are specific to key muscles and that move against a specific amount of weight or resistance. These exercises can be classified into two general types: using external weights and resistance, such as barbells, dumbbells, kettlebells, or resistance bands; and calisthenics, in which a person works against his or her own body weight. Between the two, using external resistance or weights is the much better option for two reasons. For beginners, body weight is often too heavy, and using bodyweight immediately can lead to burnout or worse, injuries. With external weights, the people exercising or training can adjust the weight or resistance to optimal levels, i.e., the heaviest they can safely work against given their current strength levels and experience. For more experienced and stronger people who’d like to continuously increase their strength and muscle mass, body weight exercises are limited to their body weight only. When using external resistance or weights, the sky’s the limit when it comes to increasing one’s working resistance or weight. The only limit is one’s strength. When you look at power lifters and Mr. Olympia competitors, none of them got as strong and big using calisthenics or body weight. When it comes to using external resistance or weights, we’ll stick mostly to barbells and dumbbells. They will be the meat and potatoes of our strength training, with more emphasis on barbells. They’re collectively called “free weights” because you can move them freely any way you like, unlike weight machines, which limit your movement to their predetermined lines and ranges of motion. The ability to move weights freely can significantly reduce your risk of injuries because of awkward body positioning as a result of having to “fit” into the machines’ ranges of motion.

Using free weights will also make you stronger and, consequently, bigger. Why? With free weights, you’ll need to balance the weights you’ll be working with, unlike with machine exercises, where the machines’ defined range of motion ensures you won’t need to work extra hard just to balance the weights or resistance, and because free weights will require more work to balance them, you end up using other muscles for support and stabilization, making you generally stronger and more muscular all over. You don’t need to be a professional bodybuilder or a power lifter to benefit from strength training. Everybody benefits from a stronger and more muscular body, while not necessarily becoming bodybuilder big and power lifter strong. For example, if you want to be able to play with your toddlers by tossing them in the air, you won’t be able to do that with a feeble set of lower back, shoulder, and arm muscles. Being strong and muscular can also help you do more things at home, such as moving furniture around or being able to carry more groceries to the car. For the guys, being strong and muscular is always a physical advantage when it comes to the ladies. For me, the most important reason for training for strength is for a much better quality of life compared to most people during the sunset years. Sarcopenia is one of the most sinister enemies of senior citizens and older people. Sarcopenia refers to the body’s natural tendency to lose substantial muscle mass due to aging. Thus, if you don’t have much by way of muscle mass and strength now that you’re still relatively young, you won’t have much left by the time sarcopenia rears its ugly head when you’re much older. However, if you have good enough muscle mass and strength now that you’re still young, you’ll be fitter and stronger come your sunset years than if you don’t start strength training now. To be more specific, here are some of the best benefits of incorporating a good strength-training program into your lifestyle: ●

A Generally Fitter and Stronger Body: This one’s quite obvious, judging by the name of the exercise program. However, while it’s very obvious, the benefits of having such a body escape most people,

to the point that they can’t be bothered to do strength training. The single best benefit to having a generally strong and fit body is that you can do much more things compared to people who aren’t fit and strong, like carrying and tossing your children during play, moving heavy furniture when spring cleaning, being a monster rebounder when playing basketball with friends, being able to carry much more groceries home, and being able to carry more luggage when going on out-of-town trips, among others. Having a generally fit and strong body can help you protect yourself from criminal elements. Between a feeble-looking person and someone who looks strong and fit, who do you think robbers or thugs will pick on? It won’t be the one who looks like he can kick the living daylights out of them, that’s for sure. ●

Stronger Bones and More Muscles: Remember good old sarcopenia, which I mentioned earlier? It starts to rear its ugly head by the time a person turns 30 years old, on average. Beginning at that age, muscle mass deterioration averages between 3% and 5% annually. When it comes to bone degeneration, an October 2017 study published in The Journal of Bone and Mineral Research showed that regular strength training can work wonders for helping strengthen bones. In the same study, it was found that as little as 30 minutes of resistance or strength-training exercises twice weekly can go a long way toward making bones stronger, denser, and structurally sounder in women who have already reached menopause and have low bone mass. Even better, such improvements came with no side effects!

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Leaner Body: The secret to losing body fat and staying lean is consuming fewer calories than burned or burning more calories than consumed on a regular basis. To this extent, aerobic or cardiovascular exercises can help produce the needed caloric deficits to achieve a lean body and maintain it. However, it’s not as efficient as strength training because over the long run, cardio or aerobics only tend to be muscle wasting, which isn’t great, considering that your resting metabolism is primarily dependent on the amount of muscle mass you carry on your body. In short, less muscle mass means a slower basal or resting metabolic rate, which means less calories and body fat burned on a daily basis.

Strength training, on the other hand, helps preserve and build muscle mass, which can lead to faster metabolism in the long run. That means more calories and body fat burned on a regular basis even while at rest, and because strength-training exercises tend to use more muscles and require more effort to perform, they also burn many more calories than aerobic or cardiovascular exercises for the same length of time performed. Many exercise science researchers believe that the reason behind burning calories even after training is that strength training increases your EPOC or excess post-exercise oxygen consumption. Obesity, a journal that was published in November 2017, also compared the dieters who did not exercise with the ones who did strength training four times every week, for 18 months. It turned out that the latter lost higher fat amounts (approximately 18 pounds) compared to the non-exercisers (who lost only up to 10 pounds). Lastly, your heart rate – and consequently, your metabolism – continues to stay elevated after exercise longer compared to cardio or aerobic exercises. This means that for many hours after you finish lifting weights, your body continues to burn more calories and body fat than exercises like running, biking, or God forbid, aerobics classes led by Richard Simmons! ●

Ability to Move Much Better: When you regularly do strength training, you’ll be able to significantly improve — and maintain such improvements – your posture, balance, and muscle coordination. In one study, the risks of getting seriously injured for old people because of falling accidentally can be reduced by almost half – 40% – just by regularly doing strength-training exercises. How's that possible? Remember that the main reason many people fall accidentally is imbalance, which is also highly dependent on the strength of one’s muscles. So, the stronger you are, the better your legs and upper body will be able to stand upright and remain balanced, which can lead to lower risks of accidental falls. Concerning having denser bones and more muscles, strength training is known to increase coordination,

balance, and posture. So, this is great news for the elderly. Balance, after all, depends hugely on the strength of your muscles that keep you up on your feet. ● Generally, Better Health: Regular strength training can help you better manage chronic disease-related symptoms and conditions. An example of this is arthritic pain, which can be reduced substantially through regular strength training. Together with other positive lifestyle habits, regular strength training can help improve insulin sensitivity and blood sugar levels, leading to reduced risks of developing type-2 or adult-onset diabetes. ●

More Energy and Better Mood: Regularly performing strengthtraining exercises can help your body produce more endorphins, also referred to as the “happy hormones” or the natural, brain-induced opiates, which can make you feel more upbeat and energetic. Moreover, it’s also been shown to help people sleep better at night (just don’t exercise within 2 hours before bedtime), which translates to more energy and better cognitive performance the next day.

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Strength training doesn’t just make you smile more; it reaches far deeper into your psyche. A new meta-analysis of studies showed that resistance training reduces symptoms of depression and the side effects that are often associated with medications. This is especially true for the patients who had mild to moderate clinical symptoms (Loria, 2018).

Now that you know what strength training is and why you should get into it, the next thing to learn is when is the best time to get into it. My answer is simple: Yesterday is gone. Tomorrow’s too late. Today’s the right time.

Chapter 2: What Makes for a Good StrengthTraining Program? While strength-training programs are all about lifting weights, not all weight-lifting exercises or programs are created equal. A good strengthtraining program is one that will optimize your chances of continuously increasing strength and muscle mass, and such a program has key characteristics.

Optimal Exercises By simply lifting heavier and heavier weights, you can get stronger and muscular. However, there are other things to consider. For example, how strong can you get with certain exercises? What specific body parts will be strengthened? Is it safe? How quickly can you get stronger and more muscular with certain exercises? These are some of the things you’ll need to consider in determining the optimal strength-training exercise on which to build your strength-training program. So, what are the most optimal strength-training exercises that need to be the foundation of your strength-training efforts? These are squats, deadlifts, overhead presses, and bench presses, about which we’ll get into more detail later on.

Number of Repetitions The number of times you’ll have to perform a specific strength-training movement per set is called repetitions. For most bodybuilders, the ideal number of repetitions per set is between 6 and 12. The lower end of the range focuses more on strength and power while the upper range focuses more on muscular endurance and strength. Your muscles will respond differently according to different stimuli, which you can vary by changing the number of repetitions performed per set, the weight you’re lifting, or the speed at which you perform the movements. What’s important when it comes to repetitions per set is that you reach muscular failure within the 6- to 12-rep range or your chosen range depending on your primary goal (power and strength or muscular endurance and strength). If you choose to prioritize power and strength, you should do a minimum of 6 repetitions per set and a maximum of 8 reps only, which means you reach muscular failure (can’t perform another rep on your own) by the time you reach 6 to 8 reps. If you reach failure before the 6th rep, it’s too heavy. If you reach more than 8, it’s light for power and strength purposes. If you choose to prioritize muscular endurance and strength instead, you should be able to perform a minimum of 8 repetitions and a maximum of 12. If you reach failure before the 8th rep, it’s too heavy, and if you’re able to do more than 12 reps, it’s too light for purposes of developing muscular endurance.

Progressive Overload Principle This means that, if you want to continue making gains in strength and muscle mass, you’ll need to progressively increase your muscles’ working load, i.e., weight or resistance level. However, you shouldn’t be piling on the weight as fast as you can empty your plate at a buffet. Remember that you must do it in ways that are safe for your body. So, when should you start adding more weight? Remember the guiding principle I shared in the section on repetitions. If you’re able to do more than 8 to 12 repetitions, it’s time to add some more weight that will let you reach muscular failure between 6 and 12 repetitions.

Form Overload While increasing weights or resistance is the key to getting stronger and bigger, it’s governed by a greater principle – safety. The best way to avoid getting injured is to use proper form when executing the strength-training movements in your program. Aside from repetitions, another guideline to use for determining the optimal weight to use is good form. If you’re not even able to execute the movement using good form, it means the weight is too heavy, even if you can perform up to 12 repetitions using poor form. Aside from safety, proper form optimizes the strength-building and musclegrowing benefits of the strength-training exercises you’ll be performing. Why? Proper form ensures that the muscles intended to be worked out by exercises will be optimally worked out. If you use improper form, you will be reducing the load carried by the intended muscles and spread a good portion of it to other muscles that you do not intend to work out. Take for example the bench press. Proper form entails that all throughout the movement, your shoulders must be drawn back to make sure that the weight is carried by your chest and that the shoulders will just be stabilizing the weight. Many make the mistake of using poor form, i.e., shoulders pushed forward, which takes a large chunk of the weight off the chest and onto the shoulders. That's why many people who can bench press heavy weights don’t have the corresponding chest development that should go along with benching such heavy weights.

Rest and Recuperation In most cases, many people who strength train – amateurs mostly – never let their feet off the pedal and continue lifting the heaviest possible weights all year round. These are the same people who wonder why their muscle and strength-building results have plateaued. They maintain the same intensity and consistency all year round, thinking that the more (weight), the merrier all year round. However, the reality is that it’s practically impossible to push one’s body in a balls-to-the-walls pace and intensity all year round and experience continuous gains in size and strength. Why? The human body is limited, and part of it being so means it has to have time to recover, too. By recovery, I mean the intensity at which it’s pushed during strength training and the amount of weights lifted during such must be cycled throughout the year in such a way that it has time for lighter workload and, in some instances, complete rest from training. If you don’t believe me, look no further than legendary bodybuilder Kevin Levrone, one of the perennial top contenders for the Mr. Olympia crown in the late 1990s and early 2000s. Kevin Levrone takes several weeks off every year from lifting weights so that his muscles have time to recover from the year’s heavy lifting. By giving his body such rest every year, he also prevents it from completely adapting to the stresses of heavy lifting, which means his body never stops adapting, growing, and becoming stronger. If he does it, you should, too. If you’re an avid fan of the NBA, NFL, and MLB, consider the fact that they have off seasons in which their athletes take time away from the sport to rest and recover. Without such breaks, these athletes would probably have burned out and been injured frequently. Considering you’re not a professional athlete, bodybuilder, or power lifter who does nothing else for a living but train, your body’s ability to be pushed to the limit is much lower. Hence, a good strength-training program should take into consideration cycling the intensity and load you’ll be lifting year-round.

Chapter 3: The Core Lifting Exercises As mentioned earlier, the top reasons for getting into a strength-training program is to get stronger and build and maintain muscle mass, both of which can lead to other health and aesthetic benefits in the long run. While there are many strength-training programs out there, the one similarity they all share – at least the ones worth their salt – comprises the core-lifting exercises. These core exercises are a staple of the best strength-training programs of many of the world’s top bodybuilders and power lifters simply because they work best in terms of making people stronger and more muscular. They burn the most calories, too, which also makes them a staple of many fitness models’ training programs! The core lifting exercises any good strength-training program should include are the squats, deadlifts, overhead presses, and bench presses. Even if you do no other exercises apart from these, you will definitely be able to build significant strength and muscle mass because these are what we call multi-joint or compound exercises. Remember our discussion in the previous chapter on what makes for a good strength-training program? If you do, then you’d remember that these types of exercises are an essential part of any solid strength-training program. Why are they so crucial for any serious strength-training program? It’s because these are exercises that use more than just one muscle group in order to not just lift but also balance the weights. Unlike a chest isolation exercise, like dumbbell flys, which only work the chest, the bench press works the chest and other muscles, like the triceps, the core muscles, and to some extent, the shoulder muscles for stability and balance. Moreover, unlike an isolation exercise, such as the leg press machine that only works the thighs, a barbell squat works the thighs, the hamstrings, the calves, the lower back, and abdominal muscles. As a beginner, start by performing 3 sets of 10 to 12 repetitions per set per exercise. Why 10 to 12 repetitions, and why only 3 sets? If you’re a beginner and haven’t had any weight-lifting experience, your muscles need

to develop muscle memory, particularly lifting using proper form. If you aim for less than 10 repetitions per set, this means you’ll be lifting weights that may be too heavy for you as a beginner who is still learning to develop the habit of proper form. Why 3 sets only? It’s because your muscles are still not capable of very high intensity or workloads as a beginner. After 3 to 6 months of working out with 3 sets of 10 to 12 reps per set, you can start going lower on the repetitions, higher on the weight, and higher in the number of sets up to a maximum of 5 per exercise. You can also start incorporating other weight-lifting exercises, including isolation exercises, to your program to supplement your core lifting exercises for even greater strength and mass gains. In the next few chapters, we’ll be taking a more detailed look at each of the core lifting exercises.

Chapter 4: Barbell Squats The barbell squat is considered as the king of all strength training and powerlifting exercises because it’s the weight-lifting exercise that incorporates the largest muscle group – the legs – as well as the highest number of muscle groups in just one movement. Moreover, it’s the movement with which you can lift the most weight. As mentioned earlier, you get to burn more calories and become generally stronger when you perform strength-training exercises that involve the largest muscle groups, as well as the highest number of muscle groups. A very cool characteristic of the squat is that you can lift very heavy weights using a barbell or very light weight using your bodyweight only. However, of course, your goal is to become much stronger and more muscular, so bodyweight squats are out of the picture.

Practical Benefits of Doing Barbell Squats A much better overall athletic performance is one of the greatest and most practical benefits of doing barbell squats. Sports where you can perform much better with barbell squats training include basketball, American football, sprinting, volleyball, and high jumps, all of which involve explosive bursts of jumping or running. Simply put, stronger legs allow you to run faster bursts and jump higher. This is why no serious professional sports training program ditches the barbell squats. It’s just that darn important. Another practical benefit of doing barbell squats is significantly enhanced body mobility and balance. Let’s face it: our mobility and ability to balance our bodies – especially when standing up – are largely dependent on the strength of our legs and our core muscles. As we get older, our muscles shrink, and we get weaker, unless we train them regularly so that the loss in muscle mass and strength at old age won’t be as bad. When our leg and core muscles get weaker, our mobility and balance are negatively affected. Barbell squats provide very solid strength training for the legs and the core muscles, i.e., lower back and abdominal muscles, which are all crucial to mobility and balance. By regularly performing barbell squats, your legs and core muscles can stay stronger even until old age, which means your mobility and balance won’t deteriorate as much as compared to if you didn’t do them. When you’re able to maintain good mobility and balance even during old age, you minimize your risk for accidental falls. Even if you’re still relatively young but are active in sports that require a lot of explosive bursts of running or jumping, a strong set of wheels and core muscles can minimize your risks for injuries like pulled muscles or torn ligaments. Barbell squats, in particular, can help strengthen your leg muscles and improve their flexibility, too. The last practical and aesthetic benefit of doing barbell squats include a very tight butt and small waistline! As it works the legs and butt muscles, barbell squats can give you a very shapely pair of buns! As for a small waistline, remember that being the king of compound lifting exercises, it

burns the most calories, and the more calories you burn, the more body fat you burn, too. That can lead to a very small waistline.

How to Perform Squats Right As with all the other lifts in this book, always keep in mind that proper form is key to both optimizing your strength and the muscle-building benefits from this movement, as well as minimizing risks of getting injured. To perform the barbell squat with proper form: 1. Start by putting your traps and shoulders directly beneath the barbell, which is mounted on the rack. 2. Using your leg and butt muscles, push the barbell up from the rack and use your arms, traps, shoulders, and arms to balance and steady the barbell. Take a step or two away from the rack. 3. Begin to bring your body down by squatting or pushing your hips as far behind as possible. Bend at the knees and hips – keeping your lower back straight at all times – until your hamstrings and thighs are parallel to the floor. At this point, your knees should never exceed an imaginary vertical line running up from your toes to minimize risks for knee injuries over the long run. 4. Then, push the barbell back up through your heels, straightening your legs and body. Stop short of locking out at the knees to prevent your knees from carrying the load and to keep constant tension on your legs, butt, and hamstrings. That’s one repetition. 5. For the first 3 months, perform 3 sets with a maximum of 10 to 12 repetitions (to failure) per set. This is to give your body – as a beginner – the opportunity to build strength and muscular endurance before increasing the difficulty of the exercise via increased sets. After 3 months, and when you feel you’ve gotten significantly stronger and have mastered the proper form without even thinking, you can start working toward increasing your sets to 5.

Maximizing Strength and Muscle-Building Benefits Once you’ve gotten the hang of the barbell squat and have gotten at least 6 to 12 months’ worth of squatting in, you can perform different varieties of this exercise to focus more on certain areas of your legs. One variation is the front barbell squat, where instead of placing the barbell on your traps and shoulders at the back of your neck, you put it on top of your front shoulders and upper chest while crossing and raising your arms in front of you by putting one hand on top of the other shoulder. This variety puts more emphasis on your quadriceps muscles (quads or thighs). Another way by which you can put variety in your barbell squats is by changing the width of your stance. If you want to put more emphasis on the thigh muscles, narrow down your stance and if you want to emphasize your butt, hamstrings, and adductor muscles more, assume a wider stance, but regardless of the version, always make sure that all throughout the movement, your knees never exceed your toes and your lower back is always straight.

Variations of Squats Squats are one of the best compound and all-round exercises that one can perform to strengthen and develop muscles in the lower body. Squats help to develop the muscles in the butt and the front of the legs. Some variations of squats, because of the depth of the squat and the different positions of the legs, can also develop and strengthen muscles in the gracilis and adductors inside the upper legs and the back of the upper leg. As mentioned earlier, it is important that you maintain good form and always adhere to safety measures when you squat. As you read earlier, you can perform squats with barbells, but you can also perform them with dumbbells, kettlebells, Smith machine, plates, and varying leg positions. You can also perform squats with bodyweight alone. This section will look at some variations of squats. ● Barbell front squat ● Dumbbell squat ● Dumbbell lunge ● Split squat ● Single leg squat ● One-leg split squat ● Hack squat (with barbell and machine) ● Wide stance squat ● Low to ground squat ● Pistol squat

Goblet Squats If you are a beginner to strength training, you should try this form of squat before you move onto barbell squats. This movement is a progression from an air squat, and it adds resistance to your exercise. It also helps you perfect your form since you can learn what mistakes you should avoid, like letting your knees cave in or leaning too much to the front. The best thing about this exercise is that it helps you move with a wide range of motion. Having said that, this exercise is not only for a beginner but also for any level. It can be used as a warm-up exercise before any lower body workout. One can also use this exercise to progress to performing the barbell front squat. This squat, like every other squat, focuses on major muscle groups in the lower body. This exercise translates to everyday functional movements as it mimics getting out of bed in the morning or squatting down to pick something off the floor. You can easily get through the day with more energy and strength when you train with movements or exercises that mimic day-to-day activities. Benefits As this squat is like every other squat form, it also targets all the muscle groups in the lower body, including the calves, hamstrings, glutes, and quadriceps. This exercise also engages the spinal erectors in your back, your core, forearms, and your upper back and shoulders to some extent. Your shoulders and upper back are targeted as you need to keep your back straight and chest up throughout the movement. In simple words, this exercise is a full-body workout. When you perform this exercise, you need to hold a kettlebell in front of your body. This exercise will engage your quadriceps a little more than other squat variations where the resistance is only carried by the back. You should perform this movement if you want to build some extra strength in your quadriceps. Squat Form

One of the many benefits of performing this exercise is that it helps you improve your form. Everybody is familiar with the regular squat, but there are many mistakes people make when they perform this squat. These mistakes can lead to many injuries, including injuries in the knees or back. When you perform this exercise, you can work on some common mistakes and fix them before you move onto barbell squats. Given that you will be holding the weight in front of you, you must become aware of your torso. You must keep your torso straight and engage your core while you move through the squat. Many people begin to tip forward when they begin to lower themselves into a squat. They tend to lean their chest towards the ground, and this will compromise their position. When you hold the weight in front of your body while you perform this squat, you will realize that you must tighten your core and keep it engaged, roll your shoulders back and keep your torso upright when you squat. This will help you maintain your balance and not fall forward because of the weight of the kettlebell. Alignment You must ensure that your elbows always touch the inside of your knees when you lower your body into the squat position. This squat variation will encourage you to align your knees with your toes. Most people angle their knees when they squat down, and this is called knee valgus. This will become even more pronounced when the person lowers themselves into a full squat. This alignment is improper and can lead to potential injury or pain in the knees because you will be placing more stress or weight on your knees while performing the exercise. When you ensure that your elbows touch the inside of your knees when you lower yourself into the position, you will need to keep your knees in line with your toes. As your elbows are in between the knees, even when your knees are slightly angled when you lower yourself into the squat, you can quickly correct your form. You can ensure that your knees are in the right position before you return from a squat into the standing position. This will help reduce the likelihood that you will collapse when you perform this exercise, thereby protecting you from any injury or pain.

Instructions You do not need too many things with you when you perform the goblet squat exercise. All you need is enough space and a dumbbell or kettlebell. You need the space so you can move comfortably when you stand with your feet, either shoulder or hip-width apart. 1. Stand with your feet hip-width apart. Your toes should be angled outward. 2. Hold a kettlebell in front of your chest in both hands. Grip the handles as tightly as possible like you are gripping a goblet. This means that you need to place one hand on either side of the kettlebell. 3. Bend your elbows and ensure that the kettlebell is at your center. 4. Now, take a deep breath and engage the muscles in your core. Look straight ahead and keep your back straight. Make sure that you always look ahead when you perform this squat. 5. Hold your glutes tightly and press your hips back. Now, slowly bend your knees and perform the squat. 6. Inhale deeply when you perform this squat. 7. Always keep your back straight and your chest up high while you continue your movement. You should lower your body down slowly and continue to press your hips back. Make sure that your weight is distributed evenly across your feet. Make sure that you do not lift your body on your toes when you squat. The objective is to lower your body until your hips are in line with your knees. 8. Make sure to check your form when you lower yourself into a squat. Your elbows should always be positioned in the inside of your knees, especially at the deepest point of your squat. This will ensure that your knees are always aligned with your toes when you move into this position.

9. Press your heels firmly on the ground, and slowly lift your body to the starting position. Exhale deeply when you rise, and ensure that your hips are pushed forward at the top of the squat. This will help you engage your glutes fully. 10.

Complete the rep and a full set. Always start off with lesser weight, and avoid dropping it from your hand.

Mistakes Holding the weight away from your body When you are performing this exercise, ensure that the kettlebell or dumbbell is always close to your chest. You must ensure that your elbows are fully bent, and the weight is close to you. This position will ensure that you engage your biceps and use your muscle strength to hold the weight in place. If you hold the weight very far from your body, you will need to engage your forearms, biceps, or even the portion of your shoulders, so you prevent your shoulders and chest from tipping or moving forward when you squat down. This will put you off balance. This will not only make it hard for you to maintain proper form, but it will also limit the amount of weight you can use when you perform this exercise. Your legs are stronger than your biceps, so you must ensure that your arms are not doing too much work when you hold the kettlebell while performing this exercise. Leaning Forward Most people make the mistake of tipping or leaning forward from their waist when they perform this exercise. This will change your alignment, and you will most likely lose your balance when you lower yourself into a squat or even rise up on your toes. The weight of the kettlebell will pull you forward when you lower yourself into a squat. If you want to manage your posture, you should perform this exercise in front of a mirror. Before you lower yourself into a squat, you should roll your shoulders back and draw the blades toward your spine. Now, inhale and engage the muscles in your core while you begin to lower yourself into a squat. Press your hips

backward while you lower yourself into a squat. As you do this, look at yourself in the mirror. If you see that your shoulder or chest collapsing or that you are leaning forward, you should stop lowering yourself. Look up slightly and engage the muscles in your chest, core, and your shoulders to keep your back straight. If this is the first time you are doing this, you may not be able to lower yourself into a deep squat. This is okay. You can work on increasing your range of motion. You must ensure that you do not lean forward too much. This will help you improve your range of motion, resistance level, and also your form. Rising Up on Your Toes As you will be holding the kettlebell in front of you while you perform this exercise, you will have some issues with your form. We have covered two of these issues above. You may also make the mistake of rising on your toes when you lower your body into a squat. This will throw you off balance, prevent you from increasing the resistance, and hurt your knees. Remember that your weight should always be distributed evenly across your feet. Make sure that you do not use your toes to support your weight. When you lower your body into a squat, you must ensure that your torso and chest remain tall and upright. You can try to wriggle your toes as you squat to remind your body of your center of gravity. Knees Caving Inward The goblet squat is one of the best exercises since it helps you correct your positions and also iron out any issues you may have with performing a squat. It is important that you let your elbows touch the inside of your knees when you lower yourself into a squat. This will help you train your body to lower itself into a squat while keeping your knees aligned with your toes. This position will remind you to check whether your knees are caving inward or outward when you lower yourself into the deepest position of the squat. This will happen right before you stand up again. This is the point where people always experience knee valgus, which is a problem that needs

to be checked. When you squat lower, your knee caps should be aligned with your second toe while you perform this exercise. If your knees are angled inwards, you should engage your hips and glutes so you can pull your knees outward. Variations and Modifications Modification If it is difficult to add some weight when you perform this squat, you can perform it without using any weight. You can do a simple air squat. You should, however, hold your hands together in front of you like you are holding a kettlebell. You should move in the same way as you would when you perform this exercise with the kettlebell. Ensure that your elbows are always inside your knees when you lower your body into a squat. As your body grows stronger, you can add a kettlebell to this movement. Challenge This squat is a step above the air squat and one step lower than the front barbell squat. Like the front squat, you will need to add resistance to the front of your body at shoulder level rather than placing it behind you. The latter is the position used when you perform a traditional back barbell squat. This position has been described at the start of the chapter. If you are ready, you can perform the front barbell squat described below. Precautions and Safety The goblet squat is the perfect squat for any beginner. This is an effective and safe squat to perform, and it helps to correct and identify any mistakes that you may make with your form. An individual with back or knee pain will experience more pain if they perform the goblet squat. Ensure that you always limit your range of motion when you first perform this exercise. Try to increase your range of motion as you grow stronger. This will help you improve your strength. If you feel any sharp pain while you perform the squat, stop immediately.

Front Squat This exercise will strengthen your hips and legs, particularly your butt (glute) muscles and thigh (quad) muscles. The front squats are similar to the back squats (mentioned in the section above); however, the barbell will be placed across your shoulders and not on your upper back. In this exercise, the center of mass will shift forward. This will allow you to keep your back straight, which means that this is a spine-friendly lift. This exercise will also shift some of the strain from the glutes to the quads, which makes this exercise perfect to strengthen and build muscles in the quads. In this section, we will look at how you can perfect your front squat technique. How to Perform the Exercise Keep your back straight, and place the barbell on the stand at your shoulder level. Now, move closer to the barbell and lift it off the stand. Ensure that the barbell is only on the front side of your shoulders. Now, place your arms outside of your shoulders and place your palm under the barbell. Slightly bend your elbows so that your fingertips are under the barbell. Take a deep breath and push your chest forward. Maintain a tight core and bend your body at the hips and knees. Lower yourself into the squat position and keep your thighs parallel to the ground. Ensure that your knees do not cross your toes. Slowly straighten your knees and hips and move to the first position. Placement of Barbell Ensure that the barbell is always across your shoulders. It should not be lower or higher. One way to tell if the equipment is in the right position is to perform a straight-arm test. When you place the barbell across your shoulders, straighten your arms. Make sure your arms are parallel to the ground. If the barbell does not move, it means that you are holding it correctly. Now, you can choose the grip you want to use. Remember that your hands are not there to hold the weight, but only to control or stabilize the movement. Your torso should hold the weight. The following are the different grip options you can use:

Clean Grip Most people use a clean grip when they perform the front squat. This is the same grip you use when you perform the hang clean. Place the barbell across your shoulders and your fingertips below the bar. Most people prefer to place their fingertips under the bar when they perform this exercise, but you do not have to do this if you are not comfortable. Make sure your fingertips are slightly outside your shoulders. Make sure your elbows are at the shoulder level to ensure that your upper arms are parallel to the ground. You must also ensure that your body does not bend to either side. This means that your arms should be parallel to each other. You will need to hold this grip throughout the exercise, so make sure you are comfortable. If you do not have sufficient mobility and do not hold the barbell correctly, you can hurt your wrist. If you are someone who relies on your wrists, it is recommended that you do not use this grip. If you have large biceps or poor shoulder mobility, you cannot move into this position easily. Clean Grip with Straps Dr. John Rusin, a physical therapist and strength coach, often uses this variation to help his patients. If you want to use this grip. You should wrap a lifting strap on either end of the barbell. Make sure that these straps are placed shoulder-width apart. Now, hold each strap close to the barbell. Place your arms in the same way that you would if you were using a clean grip. This is an easier variation as you do not put too much pressure on your wrists. The straps offer immense support, which makes this variation easier to perform. Cross Grip This grip is another popular grip that people use to perform the front barbell squat. All you need to do is hold the barbell across your shoulders and cross your arms in front of you. You should grip the bar in front of you and move your elbows up. You must ensure that your upper arms are always parallel

to the ground. As there is no limitation on mobility, you can easily perform this movement. That said, the grip may not be as stable as the clean grip. When it comes to a front squat, you must ensure that you have a squat rack at home. Place the barbell on the pins at chest height. This will allow you to get under the bar and place the bar across your shoulders. If you do not have a rack, you can perform a hang clean. Here, you perform a deadlift to lift the bar off the floor. Make sure to get the bar up to your shoulders. This will, however, limit the amount of weight you can add to the barbell. Front Squat Foot Position Once you have the barbell across your shoulders, take a step back from the rack. Now, you should set your feet and prepare yourself for the first squat. Place your feet shoulder or hip-width apart. Make sure to point your toes outward. You can narrow your position, depending on what feels more comfortable to you. Before you begin the exercise, experiment with a lighter weight, so you know what works best for you. The Technique 1. Once you have the barbell in the right position, take a deep breath. Now, pull your shoulder blades back and down. Tighten the muscles in your core. 2. Lower your body down slowly. Move your hips back and slightly bend your knees. Lower yourself into the squat position. Ensure that your elbows and chest are always up. 3. Continue to lower your body until your thighs are parallel to the ground. Ensure that your knees do not cross your toes. 4. When you want to get out of this position, stand up like you are pushing the ground away from you. Your glutes and quads should do most of the work. While you pull yourself out of the squat, squeeze the glutes, and extend your hips.

This is a very simple exercise to perform, but there are some mistakes that people often make. 1. You are holding the barbell across your shoulders, so you must ensure that your arms are not supporting the barbell. If you see that your forearm is vertical, you are doing the position wrong. If you are unsure of the grip, read the section above on how to place the barbell. 2. Your elbows should always be kept up. If your elbows drop, the barbell will move off your shoulders and slide forward. You cannot perform the exercise if your elbows are too low. 3. Make sure that your knees do not move inward. This is extremely dangerous. You must always make an effort to push your knees out when you lower your body into the squat position. This is the only way you can align your knees to your ankle. This is a safe position because your body can handle all the heavy weight. 4. You breathe out and release the muscles in your core. You should tighten the muscles in your core like you are about to get punched. You must hold this position until you finish the rep. If you do not do this, you may tilt forward and drop the bar.

Barbell Split Squat The barbell split squat is a very popular lower body movement that is used by fitness, strength, and power athletes. This movement is unilateral and helps to increase muscle mass, injury resilience, and strength. This section discusses the split squat, the muscles worked, and some benefits of this variation. Muscles Worked The following muscles groups are targeted when you perform this variation of the squat: ● Hamstrings ● Quadriceps ● Gluteal Muscles You can emphasize one muscle group by increasing the intensity of the knee flex, the split, or even a combination of the two. Proper Form You must ensure that you follow the steps mentioned below if you want to enhance muscle strength, mass, and injury resilience at the hips and knees. 1. Start by putting your traps and shoulders directly beneath the barbell, which is mounted on the rack. 2. Using your leg and butt muscles, push the barbell up from the rack and use your arms, traps, shoulders, and arms to balance and steady the barbell. Step a little far back from the rack, so you have enough space to move your feet forward. 3. Place your feet hip-width apart.

4. Now, place your right foot in front of you. Place your foot at least two feet away from your body. Now, drop your left foot slightly and bend your knee until you are almost in the kneeling position. Remember to place your left knee slightly behind the imaginary line. Your left knee should be perpendicular to your right heel. 5. When you lower your body into the squat, leave your right foot flat on the floor. Bend your front knee, so it is slightly over your toes. You must keep your torso upright. Do not bend forward. If you find your body bending slightly forward, take a deep breath, and hold your core muscles tight. 6. Your right knee should point in the same direction as the toes. Ensure that your knees do not collapse inward. 7. When you are coming up, try to focus on balancing your weight between the feet. Your torso should be upright. Use your front leg, especially the glutes and quads, to come up. 8. Let your right leg be slightly extended when you come up. Now, move your leg back and push your left leg forward, and repeat the above steps. This will complete one rep. Benefits Unilateral Training Unilateral training will help athletes and trainers address some asymmetries in movements. It also helps them increase motor unit recruitment rates and muscle mass in the limbs. Additionally, it also helps with the following: 1. You can correct any muscular imbalances and movements. The athlete or trainer can focus on proper joint alignment, muscular involvement, and tracking in both gross and specific movement patterns. As you focus only on specific muscles when performing this squat, you can uncover any muscular imbalances or movement asymmetries. 2. Athletes are required to perform multi-directional movements, demonstrate proprioception and balance, and also support themselves

asymmetrically. When you train in unilateral movements, your trainer or coach can challenge you neuromuscularly to promote awareness, multi-planar movements, and balance. This will prevent most injuries at the knees, ankles, or hips while improving performance. 3. Unilateral training helps to improve motor unit activity and muscular stimulation. Studies show that unilateral training will activate muscles, thereby strengthening them. This can improve performance and increase muscle mass. Muscle Hypertrophy This variation is not a replacement for the basic barbell squats, but it is a highly beneficial exercise. Most trainers and athletes perform this exercise if they have any hypertrophy and accessory training segments. These segments aid in muscle growth. Hypertrophy training is very important for fitness, power, and strength athletes. Given that you perform single-leg movements when you do this exercise, you will increase muscle strength. This will help you perform larger exercises like back squats, deadlifts, front squats, etc., in the future. You can also improve and strengthen the muscles in your legs using this variation without exhausting or harming other muscle groups. This will also improve your performance.

Overhead Squats Overhead squats are one of the most demanding movements in strength or weight training. An overhead squat is a technically demanding movement, too. It has positive effects on squat depth, mobility, stability, and back strength, and this will translate to every other lift. This is a difficult variation, and you must practice this exercise to master this movement. This section will detail the steps to follow when you perform the overhead squat. If you follow the process mentioned in this section, you can master the movement. We will also look at some common mistakes people make when performing this exercise. You cannot approach this movement lightly, and if you have a poor range of motion, you should not try this exercise. Cues You should keep the following points in mind before you perform this exercise. Grip How you hold or grip the barbell will determine how your muscles will work when you perform this exercise. If you maintain a narrow-hand grip, you can move your shoulders freely. This grip also allows more flexibility, and this is an important factor for an overhead squat. If you are performing this exercise for the first time, you should try to maintain your elbows at a ninety-degree angle when you hold the barbell. You should also hold the bar an inch or two above your head. You should hold the bar firmly in your palm. Remember to hold the bar tightly – imagine that you are squeezing the life out of the bar. Once you lift the bar above your head, make sure that your arms are straight. Do not lock your elbows. When you apply outward tension on the bar, you allow your muscles in the rear shoulders and upper back to the contract. This will create more stability in your shoulders, preventing any irregular hold. Bar Travel

In any vertical pulling or pushing exercise, like a squat, high pull, deadlift, clean, standing press, or snatch, the bar should always be in a straight line. When you look at yourself from the side, the bar should be in a straight line. When you lift the bar above your head, it will move slightly backward relative to the position of your head and chest. You must keep your torso straight to prevent any shoulder injuries. You have to maintain the path of the bar over the middle of your feet. This is dependent on how mobile your shoulders and spine are. Squat You must follow the same rules of every other squat when you perform an overhead squat. Always start your descent at your knees and never at the hips. Make sure that you control your descent, and always maintain a tight upper back throughout the movement. Your depth will be compromised when you perform this movement because you will need to have more hip mobility. When you move the bar above your head, the arch in your back will disappear because you will lose tightness. If you want to increase your range of motion, you should lift your heels off the ground by an inch. You can stand on thin plates if you like. Issues People who want to get bigger do not worry about mobility or flexibility. The overhead squat will need them to be on their A-game. If they have poor mobility and very little range of motion, they will hurt their back and knees. Poor Shoulder Mobility The joint in the shoulder is the ball and socket joint. The position of the joint is similar to that of a golf ball sitting in a tee. The head of the humerus bone fits into the socket or the gap called the glenoid fossa. Circumduction, or the range of motion that a shoulder can go through, is very large. It is important to train the muscles on both sides of your shoulder. This is the only way you can ensure proper balance in the muscles. Most athletes,

however, do not train to improve their balance. Athletes often train only the chest, arms, and delts muscles, termed as mirror muscles, more than necessary. Given that they make this mistake, they do not train the upper back muscles, which makes it hard for the shoulder to rotate properly. This lack of shoulder mobility will prevent the athlete from lifting the bar into the right position when he or she stands or squats. The easiest way to fix this movement is to focus on muscle flexibility in the shoulder or chest. You can do this through static stretching and then focus on mobility work and tissue quality. Trigger point rolling and foam rolling the shoulder and chest will help to increase shoulder mobility. Always remember to focus on your upper back muscles. Poor Thoracic Extension The T-spine or thoracic vertebrae are the middle sections of your spine. The T-spine is responsible for trunk movement and mobility. If you cannot extend the T-spine, it will be hard to move or rotate your shoulder, and it prevents scapular retraction and back activation. You must release the pecs to correct the T-spine extension. Use a foam roller to focus on your thoracic spine extensions. When you place the roller under your shoulder blades, you can open up the tissue and muscles at the front of the body. These muscles include the abdominals and pecs, which improve flexibility. The roller will also help you extend your spine. Technique When you perform the overhead squat, you can choose to add plate weights if you want more resistance. The weight you add to the barbell is dependent on your comfort with the movement, mobility, and strength. 1. Stand straight, and keep your feet shoulder-width apart. Angle your toes outward. Start by putting your traps and shoulders directly beneath the barbell, which is mounted on the rack. 2. Place your hands on the bar slightly wider than you do when you perform a back squat. Make sure your palms are closer to the position

where the plates are loaded. 3. Take a deep breath, and tighten your core. This will help you keep your spine straight. Now, bend your knees slowly without tipping your hips. 4. Drop your hips slowly, and extend your hips and knees in a powerful movement as you move the barbell above your head. You should extend your arms fully and straighten your elbows. 5. Bend your wrists back slightly so that the bar does not roll forward. You must ensure that the barbell is placed directly at the center of your feet to maintain your center of gravity. This is the first position. 6. Always keep your core tight and your elbows fully extended. You should slowly start bending your knees and press your hips slightly backward. You should squat down like you are sitting on your heels. Make sure that you do not press your hips too far back. You must look straight and keep your chest up. Angle yourself slightly upward when you push yourself into a full squat. If you lean forward, your weight will shift forward. This will make you lose balance, and you may shift the weight of the barbell, which will affect your shoulder. Ensure that the weight is always stacked directly at the center of your feet. Inhale when you squat down. 7. Go as low as you can, even if it means that your glutes are touching your heels. The depth of the squat is dependent on your strength, flexibility, and hip mobility. You can go as deep as you can, but ensure that you maintain the perfect form. It is okay if your knees go beyond your toes. You must ensure that your knees are aligned with your toes. 8. Use your hamstrings, glutes, core, and quads when you press your feet fully, and extend your hips and knees fully when you return to the base position. You should exhale when you rise. Ensure that you remain steady when you perform this exercise. Always keep your knees angled out and aligned with your toes.

9. You should perform a full set, and bend your elbows carefully. You should finally return the barbell to your shoulders. Rack the barbell safely, and take a break. Variations and Modifications Modification If you have never performed this movement before, you cannot use an unloaded barbell. You cannot use the unloaded barbell if you have any issues with mobility in your hips and shoulders. This lack of mobility will not allow you to lift any additional weight over your head. So, try this exercise with a broomstick or a PVC pipe, depending on what you can lift. This will help you master the correct form when you work on improving your mobility without the risk of injuring your wrist. You should perform this exercise in the same way you would if you used a barbell. The only difference is that you are lifting a broomstick or pipe. Challenge If you have mastered the correct form when you perform this exercise, you should try the dumbbell squat. The movement and the shoulder and core stability are the same, but you will use a dumbbell instead. You will raise the dumbbell over your head one arm at a time. This will help you develop unilateral strength and shoulder stability, thereby strengthening both arms. You can also remove or reduce any weaknesses present in your nondominant arm. Precautions When you perform this exercise with the right level of resistance and the correct form, you will not injure yourself. This is, however, a challenge for most people because it is a full-body exercise, and you need to coordinate. You also need to have a baseline strength level, good mobility, control, and good stability of the important muscle groups and joints. If you are performing this exercise for the first time, you should reduce the weight on

the barbell. This is the only way you can prevent any injury. As mentioned earlier, you can also use a broomstick or PVC pipe. Additionally, look at your movements in the mirror, and see if you are making any mistakes. If you see that you are making a mistake, reduce the range of motion, and focus on your body. If you perform this exercise regularly, you can develop better mobility.

Chapter 5: Barbell Deadlifts If the barbell squat is the king, then consider the deadlift as the prince because it also works several major muscle groups simultaneously, which happen to be two of the biggest groups: the legs (via the hamstrings and, to some extent, the thighs) and the back (primarily the lower back but with considerable assistance from the upper back muscles, too). You also get to work out your forearms (imagine the grip work) and, to a certain extent, your shoulders. No wonder many people who perform deadlifts regularly are quite strong and have considerably more muscle mass than those who don't. As it primarily works out the lower back muscles, performing this correctly can help you make that part of your body much stronger and, therefore, less susceptible to lower back injuries that plague many people with weak lower back muscles. While you can do this with either a barbell or a dumbbell, I believe that using a barbell will allow you to better work out your lower back and hamstrings. For one, the amount of weight you can work with using a barbell is practically limitless compared to a dumbbell. Another reason why you’re better off with a barbell is it’s easier to pick up from the floor compared to a pair of dumbbells because of its height. However, if dumbbells are your only available option at the gym, you can use them, too. Just place them on a bench for easier pickup. When using a barbell, you can use two types of grips. Overhand grips or with both hands pronated, i.e., facing your body, or alternate grips, with one hand using a pronated grip and the other using a supinated grip (hand facing away from you), which is the common grip used by professional power lifters and Olympic competitors.

Deadlift Benefits Better posture is a benefit that can also be experienced with deadlifting. This is because deadlifts work out the one of the most important muscles for good posture and general stability – the lower back. A strong lower back is crucial for being able to maintain an erect body posture naturally and for extended periods of time. With a strong lower back, risks for lower back injuries can be significantly lowered. A very strong grip is another practical benefit of doing deadlifts. Why? It’s because the only way you can keep the barbell – or dumbbells, as the case may be – from falling to the floor is by keeping your grip on it. As you gradually increase your working deadlift weight, the stronger your grip becomes. So, you don’t just have a strong lower back; you can also have a strong grip. Lastly, deadlifts are among those exercises where the strength you develop can be transferred to real-life situations. When you become stronger and stronger at deadlifting, you’ll be able to pick up heavier and heavier things from the floor in real life, such as groceries, a sack of rice for your house, a very heavy package box, office supplies, etc., all of which will require strong lower back and leg muscles.

How to Deadlift Right This exercise works your hamstring and lower back muscles, as well as your forearms (grip) and biceps. Here’s how to deadlift the right way: 1. Assume a shoulder-wide stance just behind the barbell. 2. Keeping your lower back straight, bend down just slightly at the knees, feet, and fully from the waist to pick up the barbell from the floor. Your shoulders should be directly above your knees to minimize risks for injuries. 3. Grip the barbell with your hands, about shoulder-width apart. 4. Keeping your lower back straight all throughout, with your knees just slightly bent and with your head looking forward, lift the barbell off the floor, and bring it to touch your upper thighs or pelvic area by extending your lower back until you’re standing straight. 5. Keeping your lower back straight and legs just slightly bent at the knees, lower the barbell back down to the floor. That’s one repetition. 6. For the first 3 months, perform 3 sets with a maximum of 10 to 12 repetitions (to failure) per set. This is to give your body – as a beginner – the opportunity to build strength and muscular endurance before increasing the difficulty of the exercise via increased sets. After 3 months, and when you feel you’ve gotten significantly stronger and have mastered the proper form without even thinking, you can start working toward increasing your sets to 5.

Common Mistakes Let us look at some common mistakes made when performing the deadlift. Rounding Shoulders or Back Ensure that you always keep your back straight when you perform this exercise. Make sure there is no rounding at your spine or shoulders. You must only hinge your body at the hip. Keep your butt out and your hips down. Ensure that your abs are tight enough to keep your back straight. Lifting with Your Back or Arms As a beginner, it is important to remember to lift only with the hips and legs and not the arms, back, or shoulder. It is important to use these parts to stabilize your body, but you must keep your arms straight when you lift the barbell. If you bend your arms, you will strain the biceps. Too Heavy a Resistance When you perform a deadlift for the first time, you must ensure that you start off with a light weight until you perfect your form. You can practice in a mirror or even work with a personal trainer to help correct your form. Partial Lifts When you perform this exercise using a light weight, you can perform numerous repetitions where you can lower your bar to the floor or your shin and straighten your back without releasing the grip. It is not a deadlift repetition, but it is better to do this when you start off. Bar Too Far Make sure that your bar is not held too far from your body to ensure that you stay safe. You can also improve the strength of your muscles.

Variations and Modifications You can perform the deadlift in numerous ways, depending on your fitness goals and levels. There are numerous variations that you can perform with alternative grip and leg positions. The possible grip types are: ●

The standard grip where you hold the bar with your palms facing down. When you lift the bar and can still see your hands, you are doing the overhand grip. This is the best grip for light weight.

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Another variation is called the mixed grip. In this grip, you grip the bar from the bottom using one hand and from the top using the other hand. This grip is the right one to use if you are lifting heavier weights. This grip will ensure that the weights do not slip from your hand when you perform the exercise.

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The grip can either be narrower or wider on the bar. Most people choose to maintain a perpendicular position with their arms straight down to the point of the shoulder. A slightly wider grip will suit some people. This grip will use your quadriceps, and this makes it more suitable to use for heavier weights.

Modifications As with every type of exercise, if you are new to the deadlift, you should only lift lighter weights. You can also lift the bar without any weight. Make sure you use a mirror to look at your form, or hire a personal trainer. This is the only way you can correct your form. It is only when you perform it correctly that you should increase the weight. If you do not have access to a barbell or feel that the weight is too much for you, you can either use a vertical dumbbell deadlift, a lighter weight, or a kettlebell. You should grasp the object with both your hands and lift it as you would lift the barbell. Challenge

As you improve your form, you can increase the weights you use when you perform a deadlift. If you are performing this exercise correctly, you can change the grip to what works best for you. You can use a few variations that will change your routine. You can choose to switch to the sumo deadlift variant where you keep your feet wide apart, but your arms are still falling vertically inside the knees. This is mentioned in detail in the next section. If you want to use the Romanian deadlift variation, you need to keep your legs straight, and lower the weight to below your knees. This is a good exercise to do if you want to strengthen the muscles in your hips. You can also perform the Romanian deadlift if you keep your feet apart. Precautions and Safety The deadlift is a very advanced weightlifting exercise. You should speak with your physical therapist or your doctor before you begin to perform this exercise. You must find out if this exercise is appropriate for your body. You must receive the right coaching if you want to perfect your technique. Always use light weights when you begin, and stop if you feel shooting or sharp pain.

Sumo Deadlifts The sumo deadlift is one of the best ways to increase the development of muscles in the upper back, glutes, traps, and hamstrings. This movement is often used by powerlifters but can also be included in general workout and fitness plans. It is even included as a part of functional fitness plans and in Olympic weightlifting. Technique You can perform this exercise with different tools, but the most common variation of this exercise is the sumo barbell deadlift, which is discussed in this section. 1. Stand with your feet apart. Maintain a wide stance, and let your toes point outward. This stance will allow you to extend your arms downward and keep your elbows in between the knees. This stance will vary depending on mobility. You must ensure that your shins are always perpendicular to the floor, your back is straight and the bar is below your shoulders. Experts recommend that you think you are pulling your hips down towards the bar while you maintain a tight core. Your knees should be pushed wide so that your torso is vertical when compared to the conventional deadlift. 2. When you have the right position, you should work on building pressure throughout the body so you can minimize any slack in the back, legs, and arms. You can do this by pulling slightly on the bar and pressing your legs tightly to the floor. Make sure that you do not move the bar yet. When you find the right position, steady your breath, and move to the next step. Experts recommend that you visualize that there is pressure coming out of your body when you perform this step, especially when you pull on the bar. 3. Now that there is no slack in your body, you should limit the attack by driving your feet through and pulling on the bar. The objective here is to ensure that you never let your chest fall or your hips rise when you pull the barbell.

The Muscles Worked When you perform the sumo deadlift, numerous muscle groups are worked. This is similar to other deadlift variations. The sumo deadlift works the hamstrings, back or posterior chain muscles, and the gluteal muscles. There are some differences between how the muscles are worked in the sumo deadlift when compared to the traditional deadlift. These differences are discussed below. Glutes Your glutes are always targeted when you perform a sumo deadlift because you hold your hips and feet in the right manner. Your hip is always placed in external rotation. This means that you will involve the muscles in your glutes to a very high degree. This will make it easier for you to target these muscles. Hamstrings The hamstrings are not as much as focus in the sumo deadlift as they are in the conventional or Romanian deadlift. These muscles are still used to perform the exercise. If you want to target a specific hamstring specifically, you can perform the conventional or Romanian deadlift. Quadriceps In a sumo deadlift, you will place your feet at a greater angle. This will ensure that you can bend them comfortably so you can perform the deadlift. It is for this reason that you target the quadriceps when you perform this exercise. The sumo deadlift will focus on the quadriceps when compared to other variations of deadlifts. Lower Back

The lower back muscles, also called the electors, are isometrically stressed when you perform the sumo deadlift. These muscles prevent spinal rotation and flexion when you perform the exercise. When you perform the sumo deadlift, you can develop and strengthen these muscles to improve your lower back strength. The sumo deadlift, unlike the Romanian and conventional deadlift, will place very little strain on the back muscles because you can keep your torso vertical. Back Muscles The trapezius and upper back muscles help anybody maintain the right torso position. This will allow anyone to pull the barbell upward. As the sumo deadlift is a vertical movement when compared to other variations, it is a great way to develop and strengthen your back muscles.

Benefits Let us look at some of the benefits of a sumo deadlift. It is for these reasons that an athlete or trainer will include this exercise in a training program. Increasing Pulling Strength The sumo deadlift, like other deadlift variations, is used to increase overall strength and muscle mass. This exercise can be performed by employing numerous methods, using tempos, bands, and other equipment, by all individuals. When you increase the weight you lift, you can also increase the top end muscle development and strength. Decreased Lumbar Stress This deadlift, unlike other deadlifts, will require the lifter to maintain a vertical position when lifting the barbell. This is to ensure that the feet are placed correctly. When you increase the vertical angle of your back, you can reduce the stress that you place on your lower back. This means that the sumo deadlift places lower stress on the back when compared to the conventional or Romanian deadlifts. This is especially beneficial for lifters who want to train their erector muscles and reduce the stress on their lower back. Glutes and Quadriceps Strength The sumo deadlift targets the muscles in the glutes because your hips and knees are placed at an angle. Your feet are also placed at an angle to enable hip rotation. You can use this deadlift for muscle development or if you want to target specific muscle groups to strengthen them.

Variations You can perform the sumo deadlift or any of its variations if you want to boost power and strength, improve movement, or increase sports specificity.

Deficit Sumo Deadlift A deficit sumo deadlift is a variation of the sumo deadlift that will challenge a different range of motions when you perform the movement. This movement will help you target your hamstrings and glutes and strengthen them so you can easily lift yourself off the floor. Any lifter who performs this exercise will have a stable and strong set of arms as a benefit of this exercise.

Accommodating Resistance in a Sumo Deadlift You can change the resistance when you perform a sumo deadlift using a chain or a resistance bank. These tools are a great way to increase motor recruitment, maximal strength, and force production. All you need to do is add a chain or band to your deadlift and pull on that resistance with speed and intensity.

Tempo Sumo Deadlifts You can perform tempo training while you perform a sumo deadlift by adding a time cadence or constraint at every stage of the deadlift. When you do this, you can increase muscle hypertrophy and coordination of movement, as well as the development and strength of muscle fibers. For instance, coaches often want to lift a lower weight when they perform a sumo deadlift. They can lift for two seconds and then pause for two seconds before they lift again at a forced speed. You can increase the timer or the number of repetitions.

Alternatives Here are some of the alternatives to sumo deadlift. You can use any of these interchangeably when you train. This will improve your muscle strength.

Trap Bar Deadlift This deadlift is much like the conventional deadlift movement as it focuses on keeping the torso vertical. It also prevents the knees from bending. If a lifter cannot perform the sumo deadlift or does not want to perform that exercise, they can switch to the trap bar deadlift. This can be used to increase upper body strength, develop the quadriceps, and engage the hip.

Kettlebell Sumo Deadlift This form of a sumo deadlift is very different from the sumo deadlift and is a deadlift regression. This movement can be used to increase movement integrity, movement patterning, and also obtain the necessary skills to perform the deadlift. If the load is heavier, you can perform this exercise to increase muscle strength and endurance.

Chapter 6: Barbell Overhead Press Also called the overhead military or shoulder presses, this exercise’s main targets are your front shoulder muscles or anterior deltoids (delts). While the best way to perform this for optimal strength and muscle building is from a standing position, it should be noted that this may not be safe for people who are fairly new to lifting weights, especially those with whose lower back muscles are still weak. That’s why, as a beginner, you’ll be better off starting with the seated version of this exercise, using an inclined bench for back support. There are two versions of the overhead press: front and behind-the-back. As a beginner, stick to the front overhead press for the meantime. The behindthe-neck version is relatively more difficult to perform, and as a beginner who has yet to build the necessary strength for proper form, you’ll put yourself at risk for shoulder and neck injuries if you start with the behindthe-neck overhead presses.

Overhead Pressing Benefits Doing overhead presses will help you strengthen your shoulders and triceps so you can push heavier objects above your head with greater ease and less risk for injuries. In practical terms, this can be very useful for placing relatively heavy objects in overhead compartments, such as airplane overhead bins, cupboards, and cabinets at home. When it comes to athletic performance, overhead presses can help you improve performance in sports that require throwing stuff overhead, such as the shot-put, American football, and basketball. The strength you’ll develop through overhead presses can help you throw things like balls, javelins, and shot-puts farther and faster. Doing overhead presses can also benefit another core lifting exercise, which is the bench press. Why? It’s because, to some extent, the front shoulders provide support to your chest muscles when bench-pressing. In particular, strong front shoulders provide good stability for the barbell so that your chest muscles can focus entirely on pushing the barbell up, and because the overhead press also involves the triceps, you get to strengthen your triceps muscles, too!

How to Overhead Press Right 1. Place palms below the barbell at slightly wider than shoulder width, and grip the barbell. 2. With your entire back pushed back against the bench’s support and your feet firmly planted on the ground in a wide stance, push the weight up until your arms are nearly straight but stopping short of locking out your elbows. By stopping short of elbow lock-out, you maintain constant tension on your shoulders and triceps for an optimal workout while keeping the weight off your elbow joints to minimize risks for injuries. 3. Lower the weight until your upper arms (biceps and triceps) are parallel to the ground before pushing back up, stopping short of lockout. That’s one repetition. 4. For the first 3 months, perform 3 sets with a maximum of 10 to 12 repetitions (to failure) per set. This is to give your body – as a beginner – the opportunity to build strength and muscular endurance before increasing the difficulty of the exercise via increased sets. After 3 months, and when you feel you’ve gotten significantly stronger and have mastered the proper form without even thinking, you can start working toward increasing your sets to 5. 5. Return the barbell back to the rack at the end of the set.

Push Press Grip For the push press, the grip should always be outside the shoulders. If you have trouble with shoulder mobility or large biceps, you should try to use a wider grip. Lifters often use the same rack position as the standard shoulder press when they perform a push press. This position is incorrect because your body will be at a disadvantage, which will increase the probability of shoulder injury. Unlike the press, when you perform this exercise, you will need to keep your upper arms parallel to the floor. This position is similar to the front barbell squat. Your wrist will be cocked, and if you have poor thoracic or shoulder mobility, you may hurt yourself. Prepare to Dip Unlike the press, this exercise will use the lower body to push the barbell above the head. This will require immense focus and also the need to hold the barbell differently. The objective of this exercise is to maintain a stacked spinal column while you lift the barbell with force. You can do this when you take a wide stance with your feet slightly apart. This stance will vary from one person to another, but the position is the same as that of the front barbell squat. The Dip Always take a deep breath before you dip. This will tighten your core and straighten your back. This will help you transfer energy to your legs. When you start the dip, you should flex or bend slightly at the knees and push them outward. Remember, you are performing an exercise similar to a squat. This movement should always occur quickly. You should also remember that the movement is violent and shallow. This exercise relies on the tension of your muscles to generate the necessary force to lift the barbell. If you are doing this slowly, then you are doing it wrong.

The Drive In this step, you will need to redirect the force. This action depends heavily on creating some tension in the muscles in your trunk and legs while you extend the ankles, hips, and knees. You should drive the force through your heels. You will end up on your toes or the forefoot, but this is not because of any effort but only because of kinesthetics. Lifting It When you have initiated the drive, the barbell will hop upward with a zip. You may find it weightless for a few seconds before you can feel the weight. You need to use your upper body to finish this lift. Rotate your arms where your forearm will become upright. You need to rotate your wrist so it aligns with your forearm. Now, grip the bar tightly, and press it overhead. Lowering the Bar Once your feet are stable and flat, lower the barbell back to the rack. You should absorb the weight of the bar by bending at the hip or knee. This will help you descend the load to the shoulder.

Push Jerk Technique Stand with your feet shoulder- or hip-width apart. Hold the weight at the top of your chest using an overhand grip. Place the weight on your heels, and slightly bend your knees. Do not bend forward, and keep your chest straight. Extend your hips and knees fully, and drive your body upright quickly. While you do this, extend your arms over your head. Now, drop your body slightly down, and shift your body under the bar. This will shift the weight above your head while your legs are in the squatting position. Make sure that your head is ahead of the bar. Extend your legs while the bar is overhead to finish the exercise. Tips If you are performing the push jerk exercise for the first time, follow the steps below: Always stay on your heels as this is where you can generate some power to lift the barbell. Most beginners will bend forward toward their toes because it is easier for them to lift the barbell. You should avoid doing this. Make sure that you always start light when you perform this technique. You may not be able to do it right the first time, so it is best to have a coach who can correct your form. Make sure to get your head out of the way. The bar should always move past the head without hitting your face or chin. It is for this reason that you should start light. Always finish every rep. Always complete every movement; make sure you lock the bar and pause before you begin the next rep.

Chapter 7: Bench Press The final – but certainly not the least – of the core lifting exercises of any good strength-training program is the bench press. This exercise primarily targets the chest and triceps muscles. On an ancillary note, it also works the front shoulders and the core muscles, but only to the extent that they’re used for stabilizing the body and the weight. There are 3 variations of the bench press, with each targeting a specific area of the chest: the flat bench press, the incline bench press, and the decline bench press. The flat bench press works the entire chest area, the incline bench press focuses more on the upper chest area, while the decline bench press focuses more on the lower chest. As a beginner, focus on the flat bench press first. You can add the 2 other variants, together with isolation exercises, later on when you’ve already built the necessary strength foundation for them. As with the deadlifts and overhead presses, you can do flat bench presses using a barbell or a pair of dumbbells, but as a beginner, you’re better off using barbells first for 2 reasons. First, a barbell is much easier to pick up and start pressing because it’s rested on a rack, allowing you to position yourself directly beneath it as a starting point. All you’ll need to do is lift the barbell off the rack to start pressing. With dumbbells, you’ll have to concern yourself with having to lie down properly on the bench and hoisting the dumbbells up to your starting position, which is easier said than done. As a beginner, having to hoist up the dumbbells can put you at high risk for injuries or accidents, considering your foundational lifting strength hasn’t been developed yet. Hence, stay with barbells first as a beginner. You can add the dumbbells later on when you’ve developed enough strength.

Bench Press Benefits The primary function of the chest muscles is to push something away from you from the front or push yourself away from something that’s in front of you. That being said, it’s a great way to increase overall upper body strength, which is essential when performing many real-world tasks. On an aesthetic level, a man with a great looking chest is more attractive than one with a flat chest, or worse, bitch tits or man-boobs. For women, I don’t think any explanation is needed as to how a bigger chest looks sexier. When it comes to sports, a strong bench press can help you throw a shot-put farther, and of course, it can help you perform better at powerlifting events, particularly the – surprise, surprise – bench press event.

How to Bench Press Right 1. Start by lying flat on your back on a bench, positioning yourself directly underneath the barbell. Your forehead should be directly beneath the bar. 2. Using a slightly wider than shoulder-width grip; hold the barbell with both hands. 3. Draw your shoulders back, and keep it that way throughout the movement to ensure that the load is carried only by your chest and not your shoulder muscles. 4. Press to lift the barbell up from the rack, stopping short of locking your elbows. By not locking your elbows at the top, you don’t rest the weight on your elbow joints – minimizing the risk of injuring your elbows – and you maintain continuous tension where it matters most – your chest muscles and triceps. 5. Bring the bar down until your triceps or upper arms are parallel to the ground, at which point, push the barbell back up to the top position, stopping short of locking your elbows out. That’s one repetition. 6. For the first 3 months, perform 3 sets with a maximum of 10 to 12 repetitions (to failure) per set. This is to give your body – as a beginner – the opportunity to build strength and muscular endurance before increasing the difficulty of the exercise via increased sets. After 3 months, and when you feel you’ve gotten significantly stronger and have mastered the proper form without even thinking, you can start working toward increasing your sets to 5. 7. Return the barbell back to the rack at the end of the set.

Push-Up Let us look at the proper push-up position. 1. Place your palms at a distance slightly wider than your shoulders. Make sure that your thumb and nipple are in a straight line. You should angle your hands in a way that is most comfortable to you. Make sure that you do not place your hands too far apart, or you can hurt your shoulders. 2. If you do not have good wrist flexibility, you should make sure that you always do your push-ups through push-up holding. This will not compromise your wrists. Alternatively, you can also use a bar to perform your push-ups. If you have been doing push-ups for quite some time now, you can do them using your knuckles. Make sure that you do this on a clean surface. 3. Make sure that you set your feet up in the right manner so that you are comfortable. Some people will want to keep their hands shoulderwidth apart. Some may choose to keep their feet together. If you want, you can keep your feet apart if you want more stability. 4. Now, visualize your body as one line – right from the top of your head to your heels. Your butt should not be sagging or sticking up in the air. You should hold the plank movement until you need to perform the exercise. 5. If you have trouble with finding the right form, you should do this: clench the muscles in your butt, tighten your core, and hold your breath. This will ensure that your core is engaged and that your body is in a straight line. This is the right position to maintain when you perform a push-up. If you have been doing this incorrectly, make sure you change the position now. Watch yourself in the mirror when you perform the push-up so you can correct your position. 6. Make sure that your head is held slightly high. Do not look down when you are in this position. Remember that, when you perform this exercise, your chin should touch the floor first, not your nose. When you look up, you can ensure that your body is in a straight line. If you

believe that looking down will help you concentrate better, you can do that, too. 7. Your arms should be straight, and this means your elbows cannot be bent. This is the only way you can support your weight. You are now ready to do a push-up. 8. Now, keeping your butt clenched and your core tight, lower your body until your elbows are perpendicular to the ground. You can choose how low you want to push your body to depend on your age, flexibility, and mobility. Do not hit the floor with your nose. You should ensure that your chest hits the floor, or your chin touches the floor before you come back up. 9. Do not let your elbows go outward when you push yourself forward. You must ensure that you keep your elbows close to your body. Make a conscious effort to hold them close to your body. 10.

Once your chin touches the ground, hold the position for five seconds before you move back to the plank position.

If you assume this position and perfect your form, you can strengthen your shoulder, triceps, biceps, and back muscles. This is the best way to prepare your body for any bench press exercises. Tips When you perform a push-up, you should keep the following points in mind: 1. Always keep your core engaged. Make sure that you inhale and hold your breath, and keep your muscles tight. 2. Always keep your back straight. 3. Ensure that your butt is not lifted too high or sagging. You should make sure that it is in line with your back. 4. Your body should be in a straight line. Never arch your back. 5. Do not let your body sag.

If you are unsure about your form, you can record yourself, look at yourself in the mirror, or ask someone to help you out. You should also ensure that your hands are firm on the ground. This is the only way you can protect your wrists. If this is very difficult for you to do, you can start with this exercise by starting on your knees. You can move onto the actual push up once your strength improves. So, keep practicing. You must, however, ensure that you always maintain the right form.

Close Grip Bench Press Technique 1. Lie comfortably on a flat bench. Raise your arms, shoulder-width apart, and hold the bar using a close grip. Now, lift the bar from the rack, and hold it above you with your arms locked. This is where you begin. 2. Inhale, and slowly bring the bar down to your chest. You should ensure that you keep your elbows close to your chest to maximize the involvement of your triceps. 3. Now bring the bar back to the initial position. Exhale, and push the bar above your chest. Use your triceps to do this. Lock your arms, and hold the position for a second. Now, slowly inhale, and bring the bar down. Make sure that you take longer to come down than you take to go up. 4. Repeat this movement, and place the bar back on the rack once you complete the exercise. Benefits This exercise offers numerous benefits. Improved Triceps Mass and Strength This exercise helps to build mass and also develop the strength of the triceps. The close-grip bench press will be used to highlight the performance of the chest and triceps muscles. If you perform this exercise with other pressing exercises, you can target the muscles in the chest, triceps, and shoulders. Improved Lock-out Performance Your elbows will need to withstand a lot of stress in fitness, strength, and power sports. A movement like a bench press will need elbow stability and stronger triceps. When you improve the lock-out performance and

strengthen the triceps, you can reduce the stress that you place on surrounding tendons and ligaments.

Wide Grip Bench Press Technique 1. Lie down flat on the bench, and place your hands shoulder-width apart. 2. Hold your shoulder blades down, and pinch them together. Make sure you drive your shoulder blades into the bench. 3. Now, take a deep breath, and ask someone to help you lift the barbell off the rack. This way, you can maintain the tightness on your upper back. 4. Once the weight settles, ensure that you keep your back tight even after you lift the barbell off. Keep your elbows locked. 5. Now, inhale as you lower the bar slowly, and make sure that you soften your elbows. 6. Slowly lower the barbell, and let the bar touch your chest. Now, push the bar back up, and keep it in a straight line. Press your back into the bench, and drive your feet into the ground. Now, extend the elbows. 7. Repeat this process for a number of repetitions.

Chapter 8: Strength-Training Programs for New Lifters Okay, I get it. Getting into the gym for the first time could be a bit intimidating. It is easy to feel this way, especially if you see a bunch of dudes already flexing their Dwayne Johnson muscles so all that you’re probably thinking about is how far you need to go before you even get anywhere close to what they’ve achieved. Well, fret not. The truth is, even if you’re just starting, the simple truth that you showed up in the gym already says something about how serious you are about shifting a few things in your life. You are now on the road to having bigger muscles and stronger bones as you commit to increase your strength. That said, if you are going to lift weights too often or improperly, you could end up getting injured. To avoid injury, as you’ve already learned, you have complete lifts with the proper form and the correct volume. But how could you tell if you’re just a beginner and starting out? Now, this is a pretty valid question because your answer can depend on which lifts you build your routine around, what workout program you follow, how fast you bulk up, and how quickly you achieve strength gains. There are a few conventional ways of determining where to begin. The sad thing is that most of these methods do not make sense. There is a bit of logic in them, which is why they are quite popular. The first classification is based on how long one has been training. Beginner lifters are classified as those who have been strength training for 6 months. Intermediate lifters are the ones that have been lifting from 6 months to about 2 years. Advanced lifters are those who have been lifting for more than 2 years. Can you see the flaws in this manner of categorizing strength trainees?

To put it more clearly, someone who’s been engaged in strength training for 10 years but who still can’t squat or deadlift is not supposed to be categorized as an advanced lifter, is he? In the same manner, someone who has been doing strength training for 5 years but hasn’t gained much strength is still not the right person to be labeled as an advanced trainee. Another method of categorizing is using the amounts of weight lifted as the basis for strength training level. A beginner lifter could be anyone who has not lifted much weight yet while an intermediate lifter is someone who has curled 100 lbs, overhead press 135, deadlift 405, bench press 225, and squat 315. I wouldn’t even list the requirements for an advanced lifter because this method also lacks sensibleness. What if you’re naturally weak or strong? Lifestyle and genetics do play their hand in determining your strength when you start lifting, so a few guys may be able to bench 315 lbs, but for others, they could be benching the barbell.

Importance of Knowing Your Strength Training Level So, why do you even need to define your strength training experience and what level you’re currently in? First, you need to figure out which lifts are most apt for you. You need to determine whether you should do simpler lifts that are not too difficult to learn or technical lifts that pave the way for heavier loading. Second, you need to figure out how quickly you should be putting on weight while you’re bulking. Are you going to capitalize on newbie gains and add weight more quickly, or is it going to be more beneficial for you to bulk slowly? Third, you need to know how quickly the weights should be added to the bar. Do you need to lift several times every week in an attempt to quickly increase your strength, or do you need to dial it down? Once you answer these questions, you can find the ideal workout program level that will suit you best. So, how good are you at lifting? It’s time to figure out which lifts you will be benefit from the most. When it comes to building muscles, a beginner could be someone who will benefit from the newbie variations of main bulking lifts. He is someone who cannot do 20 push-ups with a full range of motion, can’t do chin-ups in a row, or get into a position that will start a front squat. With this kind of classification, the technical skills and baseline strength come to the forefront, and how far you are from your muscular potential takes a backseat. Every experienced weight lifter will always remember the time when he moseyed into the gym, probably insecure and a bit confused. Each one of them was able to get past the initial stages because they understood what needs to be done and how to continue. You see, most quitters give up on training because they do not fully understand what they have to be doing. You can be different. Let’s compile all the misunderstandings and confusions first, and then you’ll read about a program that is so simple and

can help you achieve your biggest and heaviest possible lifts by the end of it. ● Choose Correctly: You might hear some cardio enthusiasts talk about their increased stamina and health. However, as you already know by now, strength training has much more to offer. An example is this – some twins set out to become leaner and healthier. Both of them currently weigh 200 pounds with 25% body fat. Twin A sets out to do cardio all year round, so he loses 10 pounds by the end of his set time frame. Twin B signs up for strength training and lifts weights all year long. He even consumes additional protein every day. As the year ends, he also loses 10 pounds. The only difference is that he put on 5 pounds of muscle while also losing 15 pounds of body fat. Twin B will, inevitably, look so much better than Twin A. Lifting weights is a great way to improve your body composition over time. What you need to do is to engage in a progressive overload because you want to get strong in all the rep ranges and different movements at a particular body weight. ●

Too Much Isn’t Correct: You might think that a two-hour strengthtraining session scheduled at six days every week is the best and most dedicated routine there is. However, this is just too much for a lot of people. Rather than logging in and tracking the amount of time that you spend in the gym, it is best to track your progress. Remember that lifting too long, too often, is counterproductive to building strength and muscles. Just think about this – you’re able to lift the weights longer because you are not lifting heavy enough. In a way, you are not challenging your muscles enough, so you do not build strength efficiently. To do resistance training more effectively, you need to put a decent amount of stress on your muscles so that you ultimately grow them. So, how heavy is heavy enough? A good standard is to lift weights that were already challenging during the last 2 to 3 reps but not too difficult that you can no longer do it in proper form. After the last repetition, your body should feel almost maxed out but with just

enough energy left to do the rest of the sets. If you have been lifting properly, then there is no need to lift for more than 1 hour. I would suggest doing 5 to 7 exercises at 2 to 4 sets of 6 to 12 reps for each. As you feel your performance deteriorating, then you’ll know that it is time to wrap it up and call it a day. Never ignore that feeling. As for the number of days that you need to train, this depends on your personal goals. Anywhere from 3 to 5 days is an awesome number, just as long as you’re resting enough in between your sessions. ●

Feeling Sore Isn’t Equal to a Better Workout: I’m sure you’re heard the phrase, no pain, no gain; this approach to strength training is wrong. Soreness should never be an indicator of a good workout. On one hand, soreness of the muscles will happen occasionally, especially if you have just started a new type of exercise. What you would not want is DOMS or delayed onset muscle soreness, which is muscle damage caused by strenuous physical activities. Its onset is about 24 to 72 hours after your training. So, don’t go chasing muscle soreness because if you get DOMS, then the quality of your future workouts will likely decrease and can even hinder motivation. I suggest that you keep a training log so you can track the weights, as well as the increases in strength, rather than basing your progress on how difficult it is to walk up the stairs the following day. Moreover, remember to listen to your body. Going to the next level could be a trial-and-error process, but go ahead and challenge your body, making sure that you define heavy or light according to what are heavy and light for you. What is light for your fellow weightlifter might not be that light to you when you’re just starting.

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Push Yourself to the Limit: Your new commitment to do strength training is not all about going to the gym and doing a set of exercises. Showing up and going through the motions simply won’t give you the fantastic results that you are aiming to achieve. While it is not recommended that you train more than you could handle, it is,

however, advisable to push yourself to finish just one more rep or add another 5 pounds to the bar. Exercising with variations will push you to keep doing better. There might come a time when you feel that your strength stagnates. This is the moment when you should analyze your form, training program, diet, sleep, stress levels, and other factors. If you’ve locked your sights on building a stronger body, then you will see your way through this plateau and ultimately improve your physique. ●

Be Consistent: It’s okay to start slow and then make minor amendments to your routine as you go on. This will instill habits gradually and more effectively than making daunting changes each time.

● Stability and Coordination Will Improve Over Time: Starting out, you may feel awkward or that your coordination is terrible. This can be true for compound, multi-joint lifts. Your ability to contract your muscles or make sure that certain muscles are working correctly can be difficult at first. Don’t worry because all of this will change over time. With every session, you will be rapidly increasing your coordination and stability. You will feel that with each week, the lifts feel more natural, and in 2 to 3 months, the lifts will begin to feel right. Give it a year, and you will feel more confident with your form. You will also hold better form when completing a particularly difficult set. Be sure to use strict form consistently so that your motor response becomes automatic. ●

Recovery Is Crucial to Your Success: Recovery and rest are both critical components of your strength training. When you rest your body, you are giving it time to rebuild muscles that have been broken down from working out. This is how you get stronger. It is easy to be obsessed with strength training and even neglect selfcare. However, remember that it doesn’t matter how hard you train if you don’t prioritize recovering from those workouts.

If you’re looking for one surefire way to rest and recover, note that everyone responds differently to strength training. There are some general guidelines, though, that you should keep in mind, such as sleeping for a good 8 hours every night. You should also take 1 to 2 days of rest from training every week. Generally, it is a wise idea to rest the day after an intense workout. A major indicator is your body, so listen to it. If you feel tired or if your strength seems to decrease after a day, then this means that your body is already telling you it is time for some rest away from the gym. Resting also includes knowing how to properly rest between sets. The amount of time that you rest varies depending on your recovery ability, the kind of exercise that you are performing, and your goals. Squats necessitate more rest time between sets than curls. In general, you would want to wait for about 120 to 180 seconds between the intense sets for compound lower body exercises, about 90 to 120 seconds between compound upper body exercise sets, and 60 to 90 seconds between isolation exercises. Exceptions can always be made, but the point is that it can be harmful to not rest in between sets. You will sweat and feel tired during training, but it should never be your goal to maintain an increased heart rate throughout a lifting session. Your overall goal should be to build a stronger body over time. ●

Hydrate: Your muscles are made up of 75% water, so record your weight before you begin your workout and immediately after. Drink the difference in water ounces. It is also important that you drink water while exercising to maintain your body’s fluid balance. If you don’t drink, your performance may be affected as dehydration can lead to being unfocused. It can also lead to a higher body temperature, as well as muscle cramps. Focus on drinking water, and don’t rely solely on carbonated drinks. An alternative to water is any low-calorie electrolyte drink that can help restore the potassium and sodium that has been lost due to

sweating. Unsweetened iced tea that is lightly flavored with juice is another good compromise.

Starting Strength Program Starting Strength is one of the most popular weightlifting programs in the market these days. Authored by Mark Rippetoe in 2005, this book is a basic building block for bodybuilding knowledge. This program is dedicated to helping you grow stronger, add muscle, and improve your athleticism. Starting Strength is the perfect program if you’re just beginning your barbell training or strength training in general. The Starting Strength workouts are quite straightforward and easy to follow. They include a few compound exercises where proper form should be the focus. Here are two forms of the workout: Workout A Exercise

Sets

Reps

Squat

3

5

Overhead Barbell Press

3

5

Deadlift

1

5

Exercise

Sets

Reps

Squat

3

5

Bench Press

3

5

Deadlift

1

5

Workout B

There are going to be just 4 exercises for the first part of your Starting Strength workout and only 6 for the entire program. Remember that you need to: Do 3 workouts every week.

The First Week of Your First Month Would Look Like This: ● Day 1: Workout A ● Day 2: Rest ● Day 3: Workout B ● Day 4: Rest ● Day 5: Workout A ● Day 6 Rest ● Day 7: Rest Week 2 ● Day 1: Workout B ● Day 2: Rest ● Day 3: Workout A ● Day 4: Rest ● Day 5: Workout B ● Day 6: Rest ● Day 7: Rest Week 3 ● Day 1: Workout A ● Day 2: Rest ● Day 3: Workout B ● Day 4: Rest ● Day 5: Workout A ● Day 6: Rest

● Day 7: Rest Week 4 ● Day 1: Workout B ● Day 2: Rest ● Day 3: Workout A ● Day 4: Rest ● Day 5: Workout B ● Day 6: Rest ● Day 7: Rest Do not forget to begin your workout by properly warming-up. Warming-up will wake up your connective tissues, especially your muscles, which will be needed for the heavy lifting that is going to happen ahead. Do your initial warm-up set with an empty bar, then consistently progress to your working weight over a series of additional sets. For instance, if you squat 275 pounds with 5 reps, then your warm up should be a little like this: ● A 45-pound Empty Bar: 2 sets/5 reps ● 135 Pounds: 2 sets/5 reps ● 185 pounds: 1 set/3 reps ● 235 pounds: 1 set/2 reps ● 275 pounds (working sets): 3 sets/5 reps As soon as you’re warmed-up, you can begin your heavy lifting. When deciding how much weight you should lift for your heavy sets, look for weight amounts that allow you to achieve 5 reps (no more or less) while still in good form. If heavy weightlifting is new to you, then it would be good to begin with weight that is slightly lower than the calculated 5-rep

maximum. You can slowly progress or increase the weights as you feel more comfortable with your current weights. Do not forget to rest for 2 to 5 minutes in between sets, and as you go to your next set, be aware of your breathing. If you’re feeling fatigued or if your breathing is heavy or jagged, then take it slow and increase your rest. Once you’re able to perform 3 sets of 5 reps in your workout with ease, then you can add 5 pounds to the current weight for the next time that you work out. For example, if you squat 200 pounds at 5 reps on your Workout A, then you can squat 205 pounds with your Workout B. If you failed to achieve your sets at a perfect 5-5-5, say, you were only able to get 5-4-3 reps on your second to third sets, then this only means one thing – the weight is too heavy for you at the moment. If you get to a point where you consistently aren’t able to increase your weight for two workouts (or more), then it’s time to do a reset on both of your workouts. You can do this by beginning with your warm-up, then doing a single set at 90% of the best 5-rep-lift for each exercise. Benefits of the Starting Strength Program The Starting Strength method uses biology and arithmetic basics that have been refined by analyses and logic over decades of testing and millions of hours in refining the program. In essence, it is strength engineering. Strength is the very foundation of human performance because it is the basis of physical interactions with the environment. So, each time that you move your feet or your hands, be it throwing a javelin or swinging a baseball bat, you are applying force to your external environment. Being able to apply more force is impossible, though, if your ability to produce a higher amount of force is more than your present physical capacity. So, being stronger, which may seem superficial, will actually always be an advantage. It contributes to your interaction with the external environment, allowing you to be more successful through improved performance.

The importance of strength and performance can never be overemphasized. Whether in the gym or on the tennis court, it will always be your ability to produce force against all obstacles that will determine whether you perform efficiently or not. Simply put, increasing your strength makes you tougher, faster, more coordinated and agile, more balanced, and even less at risk for injuries. Starting Strength will also improve your endurance, body composition, bone density, and your overall health. It does this regardless of your current age. If you don’t have plans to become stronger, then it’s time to start training. However, remember that you will never be as strong as you could be if you do not engage in a program that increases the weights that you lift incrementally. So, kickboxing, Pilates, jogging, shuffleboard, gardening, loading hay on a trailer, wood chopping, snow shoveling, and walking on the treadmill are not strength training exercises; hence, they will not make you stronger. Starting Strength is a program that will develop and increase your strength as it requires increasing force for production. It identifies your present strength level while making you more familiar with the movement patterns that you’re going to do in the program. Expect amazing things to happen. Even an older person who can squat 65 lbs instead of 15 lbs is less likely to fall. A football player who squats 455 will be far more formidable than the player next to him, and good luck tackling him. However, let’s set correct expectations here, okay? Beginner strength trainees can expect progress with every workout, and since it is possible to achieve progress frequently, then you have to do all that you can to achieve it more frequently. Once you become strong, it will get harder to get even stronger, but remember that it can be done with more complex and consistent processes. The Starting Strength method adjusts your progression by increasing in weight each week rather than each workout.

Other programs can make you stronger, too. Next on the list is the 5 x 5 workout.

5 x 5 Intro If you’ve been doing weightlifting for a reasonable amount of time now, then chances are, you’ve already heard gym trainers and trainees talk about 5 x 5s. You have a certain Olympian to thank for this program. Bill Starr, a legendary Olympian and author of The Strongest Shall Survive: Strength Training for Football, once said: “The football player [in your case, a bodybuilder or weightlifter] must work for overall body strength as opposed to specific strengthening exercise. In other words, the athlete should be building total leg strength rather than just stronger hamstrings. He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids” (Starr, 1976). Starr had this so-called 5 x 5 program where he focused on three lifts, two of which you have already learned: the bench press, squat, and the power clean. By now, you should already have knowledge and understanding of the first two, and so coming up, I’ll introduce you to the power clean. 5 x 5 Benefits What’s great about the 5 x 5 workout is that it is simple. It is its simplicity that makes it easy to follow so just about anyone, from beginners to advanced lifters, can follow it to increase in size and strength. Weightlifters who follow this program do not need to worry about a long list of exercises and sets for their respective rep schemes because all you need to complete are 3 exercises, the sets, and rep schemes (don’t worry because these are easy to remember), and you are good to go. Keep this in mind: 5 sets/5 reps. Apart from its rawness, the program structure is also designed so that you can load weight, as well as use higher levels of resistance than you could if you were doing a traditional set and reps of 8 to 12 for every exercise. The more weight lifted per training session, the greater your muscle improvement, but always remember to listen to your body. Never push

yourself beyond your limits, as this could result in injury or muscle damage. Also, as you complete the exercises included in this program, you will improve function in every area of your life while burning a significant number of calories.

The Power Clean This is a powerful full-body exercise that will help you in any kind of sport that you would want to participate in – as long as it is performed correctly. Just like the Olympic lifts, this exercise is quite technical and should be executed precisely so that you can achieve optimum benefits while avoiding injury. The power clean is a dynamic plyometric exercise, such as squats, minus the impact of jumping. Ideally, a strength and conditioning coach should guide you as you learn the power clean. As this is not always possible, I am going to provide step-bystep directions on how you can perform this move, but first, let’s talk about the importance of performing a power clean. Benefits of the Power Clean Many of the Olympic lifts, including the power clean, can make you a more explosive and powerful athlete. This is crucial for those who depend on being explosive to, say, block linemen, outperform opponents for that rebound, or crush a volleyball, just to name a few. The power clean trains your hips, knees, and ankle joints (triple extension) to extend simultaneously. This is a key movement for athleticism. This exercise also improves fast-twitch muscle fibers, generating great speed and force. Athletes who need to jump would benefit most from learning and including the power clean in their training as it has been observed to improve vertical jump. You involve all muscles as you do this exercise – your core, quads, calves, hamstrings, and glutes are the catalysts behind the movement, although your shoulders and traps are also engaged in the second pull. Your arms, forearms, and back muscles are also greatly involved, so simply put, the power clean exercises your entire body. Now Here are the Steps to the Power Clean:

1. The first step is the setup. Start with the bar on the floor close to your shins and over your shoelaces. Stand up, and make sure that your feet are at hip-width apart. Reach down and grab the bar with an overhand and shoulder-width grip. With the bar remaining on the floor, sit back and then stick up your chest. Bring your shoulder blades down and back and then tighten your core. Rotate your elbows to the sides, taking care that your arms are straight all of the time. Be sure to look straight ahead. 2. The second step is the first pull. Pull the bar from the floor by extending your legs. Make sure that your back remains flat, and your chest is still sticking up. Allow the bar to travel vertically in a straight line and not into you like what happens during a deadlift. 3. This is the scoop and second pull step. As soon as the bar passes your knees, shift your torso vertically, and then bend you knees again slightly. This is your scoop movement. Next, do the second pull (no less than the most powerful part of this movement) by immediately driving straight up, fully extending your hips, knees, as well as your ankles (triple extension) while also shrugging the bar using your shoulders. Let the bar stay as close to you as possible. 4. The fourth step is the catch. In this step, quickly drop to a quartersquat position, still with your back straight and your hips and knees slightly bent. Move your elbows forward, and rotate them around in front of the bar to catch the bar in a racked position across the front of your shoulders. Be sure to have your fingertips under the bar. Now stand up tall, fully opening your hips. 5. The fifth step can be referred to as the drop the bar step. From the previous position, drop the bar to the ground right in front of you. Do this only if you are using bumper plates and when you are standing on a lifting platform.

Keep in mind that the power clean is not the same as a hang clean. In the power clean, you should begin with the weight on the floor, whereas the hang clean begins with the weight already held above your knees. It is best to begin performing power cleans with light weights. As it is a complex movement, you need to keep practicing to perfect it. Again, this does not mean that you should overdo your strength training. Your workouts, as you’ve already learned, need to be performed with challenging but manageable weights. An aspect that is more important than load is your speed. You want to achieve optimum velocity with each rep. So, it is great practice to limit your rep range to 1 to 5 reps for every set. Perform every single rep with as much intensity and speed as you can. Power Clean Mistakes ● Landing with both feet too wide apart: Making this mistake limits the mobility of your hips, and it even becomes more difficult to drop properly under the bar. To fix this, land in a front squat position. ● Core and back are not engaged before a rep: Do not round your back during the lift. Instead, you should engage it and bring your shoulder blades down and then back, and have your core tightened. Imagine that you’re about to take a punch so you prepare to take that hard blow. This will ensure that your back, as well as your core, is properly set so you are not at risk of any injury. ● Muscling up your weight: You want to launch the barbell up through a forceful extension of your hips. Keep practicing the hip extension while keeping the barbell close to your body at all times. ●

Having your arms catch the bar: This is one of the most common mistakes that newbie weightlifters commit. Catching the bar using your forearms on a vertical position limits the weight that you could

lift. This can also add to the stress on your joints, making every rep more tiresome than it already is. Practice snapping your elbows through and then catching the bar transversely on your shoulders. Do this with an unloaded bar the first time or a broomstick before you add weights. ●

Doing too many repetitions: Power cleans are not a conditioning exercise. They are meant to train the body to use force as quickly and as much as possible. The maximum reps that you should complete in every set should be 5. Going beyond this will lead to fatigue and would compromise your technique and power output. It is also for this reason that you need to rest and reset so you can refocus and properly execute the next rep to your prime ability. Lately, though, power cleans have become a popular conditioning exercise. This is okay as long as you only use a light weight and you keep a proper form throughout. Don’t be embarrassed to rest when you sense that your form has started to break down. Continuing with a faulty technique can lead to serious injuries.

5 x 5 Program Now, it’s time to combine power cleans with the other exercises in the 5 x5 program. According to Starr, the 5 x 5 original program looks like this: Monday (Heavy) Exercise

Sets

Reps

Power Clean

5

5

Bench Press

5

5

Bench Press

1

10

Squat

5

5

Squat

1

10

The Heavy Day works by having Set 1 at 35% of your 5-rep maximum weight or the amount of weight that allows you to achieve 5 clean reps, no more. Set 2 is 70%; Set 3 is 80%; Set 4 is 90%; and Set 5 is 100% of your 5-rep max weight. A 10-rep set is 80% of a 5-rep maximum weight. Wednesday (Light) Exercise

Sets

Reps

Power Clean

5

5

Incline Bench Press

5

5

Incline Bench Press

1

10

Squat

5

5

The Light Day works with Set 1 at 25% of your 5-rep maximum weight. Set 2 is 50%; Set 3 is 55%; Set 4 is 65%; and Set 5 is 70%. The 10-rep set is 55% of your 5-rep max weight. Friday (Medium) Exercise

Sets

Reps

Power Clean

5

5

Overhead Press

5

5

Overhead Press

1

10

Squat

5

5

The Medium Day works with Set 1 at 30% of your 5-rep maximum weight. Set 2 is 55%; Set 3 65%; Set 4 70%; and Set 5 is 80%. The 10-rep set is 65% of the 5-rep maximum weight. Starr further recommended that you could increase your 5-rep maxes on every exercise by 2.5% every week. This means that if you begin the program, and your 5-rep max on bench press is 225 pounds, then here is how it would be on your first week of bench pressing: Bench Press (Heavy Day) Set 1: 35% of 5RM/80 pounds Set 2: 70% of 5RM/160 pounds Set 3: 80% of 5RM/180 pounds Set 4: 90% of 5RM/200 pounds Set 5: 100 of 5RM/225 pounds 10-Rep: 80% of 5RM/180 pounds

To make these work with actual bar loading, you need to round up (or down) the number by 1 pound (or less). So, 35% of 225 pounds is 79 pounds, but if you load 79 pounds on your bar, this is not feasible, so you should use 80. For Week 2, you can increase the past week’s 5RM weights by 2.5%. With the bench press as the same example, your past 5RM of 225 pounds will now be raised to 230. Here’s how it would look: Set 1: 35% of 5RM/80 pounds Set 2: 70% of 5RM/160 pounds Set 3: 80% of 5RM/185 pounds Set 4: 90% of 5RM/205 pounds Set 5: 100% of 5RM/230 pounds By Week 3, increase your new 5RM by 2.5%, and so on. Don’t forget to include rest times in between these sets. Now What Should You Do if You Fail to Achieve Your Reps? Should this happen on any given exercise, Starr advises that you reset or deload. To reset, lower the weights to the amounts that you were doing 4 weeks ago. De-loading, on the other hand, means reducing the stress of your weekly training so you have a break from your hard training. You can properly de-load by using the same weights on your hard training, but do 30% to 50% fewer sets each week at only 2 to 4 reps each set. If you are new to weightlifting, it is recommended you de-load every 8 to 10 weeks. People who have been lifting for more than 3 years should de-load every 4 to 6 weeks.

StrongLifts 5 x 5 This is a variation of the original routine introduced by Starr. Mehdi in Belgium created it, and since its creation in May 2007, it has already been featured on Apple in their Strength ad in 2014; Google awarded it the Top Developer Badge for the StrongLifts 5 x 5 app. The app has more than 3 million downloads and 12,000+ five-star reviews. This variation is simple, and it does not require you to spend a lot of time in the gym. You also just alternate between two workouts. Just like the Starting Strength program, StrongLifts consists of two workouts. Here, you will perform 5 multi-joint barbell lifts every week: the deadlift, squat, the bench press, overhead press, and the bent-over row. This is a three-day-each-week program (as you need to do the workouts alternately) employing an A-B split. Workout A Exercise

Sets

Reps

Squat

5

5

Bench Press

5

5

Barbell Row

5

5

Exercise

Sets

Reps

Squat

5

5

Overhead Press

5

5

Deadlift

1

5

Workout B

StrongLifts has you complete 3 workouts every week with no less than 1 day of rest between the workouts, and given that a lot of people prefer

working out on Mondays, Wednesdays, and Fridays, you can take on this schedule, or you can create your own for as long as you allow your body to rest one day in between each workout. Alternate between the workouts in the same manner that you do with Starting Strength: Week 1: A-B-A Week 2: B-A-B Week 3: The same as Week 1. Week 4: The same as Week 2, etc. Mehdi explains how properly warm up: 1. Begin with the bar, then work your way up with proper form, and correctly warm up your muscles and joints. You’ll feel that the 5 x 5 weight will be easier, and you’re less likely to sustain injuries. 2. Begin with 2 sets of 5 reps with the empty bar on squats, bench, and the overhead press. 3. Add 10 kg to 20 kg or 24 lbs to 45 lbs, and do the 2 to 3 reps. Continue adding 10 kg to 20 kg with 2 to 3 reps on every set until you reach your 5 x 5 working weight. 4. Do not rest between the warm-up sets so that your workout is kept short. 5. The empty bar warm-ups do not work for the barbell row and deadlift. However, as you are already doing compound exercises, your body will already be warmed up by the time that you get to the barbell row or deadlift. 6. Do not lift a heavy 5 x 5 weight if you have not performed lighter warm-up sets beforehand. The 5 x 5 weight will feel heavier, and you might even miss reps, or worse, injure yourself.

Remember that pre-workout cardio is not enough to warm up properly and can even work against you. They are not squat-specific and do not move you through the full range of movement, allowing you to practice your proper form. As a result, you still need to warm up with the bar. Too much pre-workout cardio could even lead to exhausted legs and difficulty squatting heavy. Warm up with the bar. As soon as you’re all warmed- up, you are more than ready to begin your heavy 5-rep sets. Every set must be done with 100% of your 5RM weights. Here, you do not progress to 100% like in Starr’s program. Progressing with the StrongLifts 5 x 5 is a lot simpler because it is linear. Just add 5lbs to your squat every week. This might seem aggressive, but it is practical and doable even for a new weightlifter. However, adding 15 lbs weekly is nearly impossible. You have to rest 2 to 5 minutes between every set, and if you fail to achieve the reps, Mehdi recommends that you de-load when you stall. The StrongLifts 5 x 5 may seem revolutionary to the new strength trainee, but the lifting world knows that 5 x 5’s have been around for decades. Ever since lifting’s heyday, when the sole difference between power lifters and bodybuilders was their diet, lifters and athletes have been doing 5 x 5s to build stronger and bigger frames. You, too, can enjoy all the benefits that these athletes have been enjoying for many years. Remember that complexity will always be a beginner’s enemy, so start with the simplest workouts first.

Chapter 9: Strength-Training Programs for Intermediate Lifters You’re no longer a novice strength trainee, so what now? You would then be classified as an intermediate lifter when you are no longer increasing your weights weekly. Now that your newbie phase is complete, it’s time to consider a more suitable program to challenge you and keep you progressing. The best rule of thumb to keep in mind though is to make small changes and to use your recent training data so you can achieve long-term progress. I’m sure you want to continue to become even stronger then when you first got started as a newbie or, at the very least, maintain your strength. At some point, you will learn that you need to put value the methods and processes that make you stronger more than achieving PRs (personal records or personal best). However, even the most experienced strength trainees agree that achieving these PRs are the victories needed every now and then to keep you focused and motivated to keep going. So, let’s set your expectations correctly – those victories will be less immediate in this phase, and this is true for everyone. Now that you are stronger and have a foundation, your PRs are now going to be more planned rather than a secondary thing to your training. A word of caution, though: you should only move on to the next program when it is truly necessitated by your progress. If you’re in a hurry to move on, but you’re not ready, then you may slow down your development. Long-term progress stems from correct form, consistent lifting, and an organized training plan. As a novice lifter, you should have already developed the basic aptitude for strength gains, training, and the recovery processes, including some experience under the bar. Just like finishing an educational curriculum, you need to constantly adapt as more elements are brought in for you to learn.

Of course, the beginner program will not sustain you for long, so eventually, you need to move past this phase, and you’re on to that phase now. However, the term novice or beginner is just a descriptive label. There is no specific period that will determine how long you will remain a novice lifter. If you are able to comfortably complete all of your sets and reps and then repeat the process, that’s a telltale sign that you are ready for the next phase. I am going to discuss two of the most popular and effective lifting programs for intermediate trainees.

Texas Method Following a strength-training program or doing heavy barbell training for no less than a year almost always results in the need to move forward. This first intermediate lifter strength-training program is what’s known as the Texas method. Olympic weightlifting coach Glenn Pendlay developed it sort of accidentally. As legend tells, Pendlay was having his lifters work out in Mark Rippetoe’s Wichita Falls Athletic Club. They were squatting 5 x 5 on Mondays and Fridays. He then heard one of the lifters moan and even complain one scorching Friday afternoon. He then gave them a challenge that if they can squat a 5-set PR, then they would only need to do one set for that day. The lifter took on the challenge, achieved the required PR, and then gave birth to this wonderful new method. So, instead of the 5 x 5 on those two days, the program just called for a 5-set PR every Friday. It may have been Pendlay who came up with the new idea, but it was still Mark Rippetoe who published it in Practical Programming. It was a huge success, and following the newbie program Starting Strength, a lot of trainees were enticed to follow the intermediate program that was being recommended. The rest, as the saying goes, is history. The Texas Method calls for 3 workouts every week, just like all the strength-training programs that you’ve learned so far. Mondays can be assigned for volume, Wednesdays for light weights, and Fridays for very heavy weights (go for the PRs). Here’s a sample week that you can follow for Week A: Monday (Volume) Exercise

Sets

Reps

Weight Load

Squat

5

5

90% of 5 RM

Bench Press

5

5

90% of 5 RM

Deadlift

1

5

90% of 5 RM

Wednesday (Light) Exercise

Sets

Reps

Weight Load

Squat

2

5

70% of 5 RM

Overhead Press

3

5

70% of 5 RM

Chin-up

3

To Failure Bodyweight

Hyperextension

5

10

Bodyweight

Exercise

Sets

Reps

Weight Load

Squat

1

5

Bench Press

1

5

PR–personal best PR

Deadlift

1

5

PR

Friday (Intensity)

And Here’s What You Can Use as a Template for Week B: Monday (Volume) Exercise

Sets

Reps

Weight Load

Squat

5

5

90% of 5 RM

Overhead Press

5

5

90% of 5 RM

Deadlift

1

5

90% of 5 RM

Sets

Reps

Weight Load

Wednesday (Light) Exercise

Squat

2

5

70% of 5 RM

Bench Press

3

5

70% of 5 RM

Chin-up

3

To Failure Bodyweight

Hyperextension

5

10

Bodyweight

Exercise

Sets

Reps

Weight Load

Squat

1

5

PR

Bench Press

1

5

PR

Deadlift

1

5

PR

Friday (Intensity)

Alternate between the two weeks so you have a PR for both your overhead press and bench press. Both the Volume and Light Days are simple and straightforward, but before exercising, you need to be sure to warm up before you go through your prescribed sets. Your Fridays are your PR days, where you go deep to lift your highest weights – ever. Specifically, you should begin each exercise with your warm-up routine and then your 5-rep PR set (about 5lbs to 10 lbs heavier than your last 5-rep max). Here’s an example: Let’s say your forecasted 5-rep max for squats is at 275 lbs; this means that by Friday, you should attempt 5 reps with 280 or 285 lbs. Warming up for the Texas method is just like the routine that you completed for Starting Strength. First, do your empty bar warm-up set, and then evenly progress to your working weights through a series of additional sets. Squatting for 275 pounds for 5 reps should have this following warm-up routine:

● Empty bar (45 lbs): 2 sets/5 reps ● 135 lbs: 2 sets/5 reps ● 185 lbs: 1 set/3 reps ● 235 lbs: 1 set/2 reps ● 275 lbs: 3 sets/5 reps The Texas method encourages weekly progress instead of workout-toworkout development, and your progression is quite simple – just keep adding 5 lbs to every Friday’s single 5-rep set. This should give you a new 5-rep max that you can use as a basis for calculating next week’s Monday and Wednesday workouts. Then, Friday will be your PR day once again. Doing this consistently will guide you to an increasing amount of weight to be lifted over time, and just like your Starting Strength, never forget to rest for 2 to 5 minutes between sets. Now What Should You Do if You Fail to Achieve Your Reps? If, say, you were unable to pass your Monday workout (some of your reps are not in good form), you should cut down your Monday volume to just 3 sets of 5 reps and 90% of 5RM on squats and your bench presses. You could also reduce your load by 10% to 80% of your 5RM. The bottom line is that your body needs to recover, and this takes precedence over any goals that you previously set. When you can get through Monday, but you are unable to hit your Friday PRs, then you should change your Monday workout by upping the volume or total number of reps, or you can also increase the intensity or the amount of weight that is lifted. An example of increasing your volume is to replace the 5 sets of 5 reps at 90% 5RM on the first two exercises with 5 sets of 8 reps with just 80%.

When you are upping your load, you still want to maintain your volume. When you do squats of 5 sets and 5 reps with 90% of 5RM, this totals 25 reps. Increase the load by doing 8 sets of squats, 3 reps, with 95% (24 reps). As an intermediate trainee, the biggest benefit that the Texas method offers is fatigue management. The program effectively condenses the traditional block periods in one week. You need to commit if you choose to follow this program because the weights and volumes have been predetermined for you. Yet, again, if you do fail to complete your reps, you can always follow the previous advice that I gave here on how to de-load. Texas Method Benefits Overall, there are aspects of this method that are unrivaled by any other intermediate programs. Its programmatic structure is a good step-up for the intermediate trainee who needs to maximize his or her rate of progress. The Texas method can take your strength gains and strength-training program to a whole new level. This is for you individuals who are ready to step up their strength game and who want to build even more muscle. This is a beastly strength-training program that is reserved for people who are tough and who are ready to move on from their newbie training programs. It is meant to break those plateaus so you can continue with your strength progress. Just be sure to adhere to the proper form and precautions so that your program is as effective as possible.

Wendler’s 5/3/1 Jim Wendler is the creator of the 5/3/1 program, another one of the most popular strength-training programs nowadays. It is easy to understand, so it’s perfect for an intermediate trainee. It does not require any additional equipment, and it does not even ask you to spend more hours in the gym. You can complete Wendler’s 5/3/1 by working out 3 to 4 times per week, and it asks you to complete one of the following 4 workouts on your training days: ● Squat and assistance work (exercises or lifts that assist the main lift) ● Bench press and assistance work ● Deadlift and assistance work ● Overhead press and assistance work The completion of these exercises once completes the wave. Here is how your week would look: Day 1: Warm-up, Overhead Press, and Assistance Work Day 2: Warm-up, Deadlift, and Assistance Work Day 3: Warm-up, Bench Press, and Assistance Work Day 4: Warm-up, Squat, and Assistance Work Every 5/3/1 mesocycle (training phase that lasts for 2 to 6 weeks) has 4 waves. You will do every lift 4 times to complete the mesocycle, and then you begin all over again. Here’s How the Mesocycle Works: Wave 1 Set

Reps

Weight Load

1

5

65% (% of 90% of 1

2

5

3

5+

RM) 75% (% of 90% of 1RM) 85% (% of 90% of 1RM)

Wave 2 Set

Reps

Weight Load

1

3

70% (% of 90% of 1 RM)

2

3

80% (% of 90% of 1RM)

3

3+

90% (% of 90% of 1RM)

Set

Reps

Weight Load

1

5

75% (% of 90% of 1 RM)

2

3

3

1+

85% (% of 90% of 1RM) 95% (% of 90% of 1RM)

Wave 3

Wave 4 Set

Reps

Weight Load

1

5

40% (% of 90% of 1 RM)

2

5

50% (% of 90% of

3

5

1RM) 60% (% of 90% of 1RM)

If you take a careful look at the waves, you will notice that 5/3/1 works with a percentage of 90% of 1RM and not a percentage of your 5-rep max. Also, when you see the + sign, this is an indicator that you are to complete as many reps as possible. Each workout just entails the warm-up and 3 heavy sets. It is a low-volume approach that still provides dramatic results. Many people may criticize the efficacy of this low-volume program, but no one can deny that it truly works – but it’s not for everyone, though. It is not cut out for people who already have years of strength training under their belt. However, for newbies and intermediate strength trainees, this is a simple yet effective approach. This is especially true if you’re including assistance work in your core lifts. The 5/3/1 method is a hybrid style with strength training at its core, coupled with bodybuilding. How often you train will determine how your workouts should be programmed. If you’ve been training for 4 times every week, then every mesocycle is going to last for 4 weeks. Training 3 times every week will give you a 5-week and 1-day mesocycle. Let’s take the first example as a basis on how to program your workouts: Week 1 Day 1: Overhead press/Wave 1 Day 2: Deadlift/Wave 1 Day 3: Bench press/Wave 1 Day 4: Squat/Wave 1 Week 2 Day 1: Overhead press/Wave 2 Day 2: Deadlift/Wave 2

Day 3: Bench press/Wave 2 Day 4: Squat/Wave 2 Week 3 Day 1: Overhead press/Wave 3 Day 2: Deadlift/Wave 3 Day 3: Bench press/Wave 3 Day 4: Squat/Wave 3 Week 4 Day 1: Overhead press/Wave 4 Day 2: Deadlift/Wave 4 Day 3: Bench press/Wave 4 Day 4: Squat/Wave 4 Training for 3 days each week means it will take you 5 weeks and one day to complete a mesocycle, as you need to complete every single one of the 16 workouts to complete a mesocycle. You cannot double up on your exercises in one training day. Here’s how this program will appear: Week 1 Day 1: Squat/Wave 1 Day 2: Bench press/Wave 1 Day 3: Deadlift/Wave 1 Week 2 Day 1: Overhead press/Wave 1 Day 2: Squat/Wave 2 Day 3: Bench press/Wave 2 Week 3

Day 1: Deadlift/Wave 2 Day 2: Overhead press/Wave 2 Day 3: Squat/Wave 3 Week 4 Day 1: Bench press/Wave 3 Day 2: Deadlift/Wave 3 Day 3: Overhead press/Wave 3 Week 5 Day 1: Squat/Wave 4 Day 2: Bench press/Wave 4 Day 3: Deadlift/Wave 4 Week 6 Day 1: Overhead press/Wave 4 Day 2: Rest Day 3: Rest Looking at both programs, you will notice that both examples show that you need to perform every workout 4 times before you begin again. Here is how you should warm-up for your heavy lifting: Set 1: 40% of your 1-rep max multiplied by 5 reps Set 2: 50% of your 1RM times 5 reps Set 3: 60% of your 1RM times 3 reps Be sure to rest for 60 to 90 seconds between every warm-up set. Following the 5/3/1 method isn’t all about breaking your on-rep PRs. Your goal is to hit multiple PRs as you go along lifting more compared to your last mesocycle. Take note that after completing a mesocycle, you need to

add 5 lbs to your 1RM for both bench and overhead press and 10 lbs to your squat and deadlift. Then, recalculate your training weights. If you feel that you have it in you to get more reps on your hardest and final sets, then Wendler advises that you go for it. Just like Starting Strength, rest for 2 to 5 minutes between each set, and should you get stuck or lose strength on any of your exercises, finish the mesocycle, then reduce your present 1RMs by 10%, and then begin again. You just need to do this on the exercise(s) that you are having difficulty with. Just continue as usual on all the other exercises.

How to Choose Assistance Exercises Assistance work is any exercise that is done outside of the four upon which the program is developed around. The amount of assistance work that you add is up to you, but here are some items you should consider when planning the assistance exercises to add: ● To strengthen the weak parts of your body ● To increase the 4 core lifts ●

Make sure that your body develops in a symmetrical or balanced manner

● To build more muscle The following are examples of assistance exercises ideal for intermediate trainees: ● Weighted dips ● Pull-ups or chin-ups ● Barbell rows ● Dumbbell rows ● Barbell shrugs ● Dumbbell military press ● Dumbbell bench press ● Leg press ● Lunges When programming your workouts, you might want to consider the Boring But Big assistance routine that was suggested by Wendler. This works out your core, asks you to do heavy lifts, and then do 5 sets of 10 reps with the

same exercise. Follow this up with another exercise of assistance work for 5 sets of 10 reps. Here’s an example of a squat day: ● Squat – Core sets ● Squat – 5 sets/10 reps ● Lunge – 5 sets/10 reps If you’re wondering how much weight you need for your 10-rep sets, Wendler highly recommends that you begin with light weights – about 40% to 50% of your 1-rep max – and then gradually work your way up from this point. How heavy you ultimately achieve all depends on you. Work up to weight amounts that allow you to have at least 8 but no more than 10 reps. 5/3/1 Benefits This method promises a basic method for steady and slow gains in strength. As it steadily increases the intensity, you can expect to progress throughout every cycle. It needs your dedication so commit to staying on the cycle so you can enjoy those steady gains.

Intermediate Training Possibilities Just like the term novice or beginner, intermediate is also a descriptive label used to describe where you are now in terms of your strength training. Now, don’t get me wrong – the whole point of this phase is not to make you an advanced lifter, rather, a trained lifter. You’re done playing catch up on your novice phase. Now, you’re going to set new targets, and your PRs are going to take on different forms. There are now volume PRs, and there are even competition PRs. The latter is an unexplored realm that you could use to keep the fire in your strength training. Allow me to quote C.S. Lewis here to explain the trap that weightlifters sometimes create for themselves, “[The damned] enjoy forever the horrible freedom they have demanded and are therefore self-enslaved.” You build your cage when you turn into a program hopper. This is the biggest mistake that you could probably make as an intermediate lifter. As you do this, your progress slows down, and so you keep trying something new. So, don’t start with Texas method only to skip to the 5/3/1 method, midtraining, or maybe you’re just plain tired in hitting PRs all the time, so you decide to try volume because you might be more responsive to it. Here’s a tip – just hit the heavy singles on each of your strength-training sessions. There is nothing wrong with the way that the intermediate lifter programs are structured; it is up to you to make them right for you. Also, remember that those small changes need time to work. Give ample time to observe your body’s response to the small changes that you made from your beginner to intermediate strength training. Remember that consistency will always be king. Let me repeat that – consistency will always be king. There was this 1980s Dunkin’ Donuts commercial where Fred the baker was shown leaving his house early in the morning, every single day, rain or shine. He always muttered: “Time to make the donuts.”

Now is your time to make your training a part of who you are. It is not just something that you do anymore. Its value should be intrinsic to your daily schedule. So, keep going to the gym – you’ve done this long enough already – do your work, chip away at your goals, and keep being consistent. Stay healthy as well. As you already know, proper strength training means eating the right kinds of foods and adding the right kinds of supplements. Lastly, where else would your intermediate phase lead you but the advanced phase, right? These lifters comprise the top 10% of strength athletes. These are the people who compete at the highest levels, and they are the most committed to their strength training. Are you ready to prioritize and sacrifice? This entails more than just showing up for your strength-training sessions. It requires that you not miss any of your training sessions anymore. Understand that what you do (or not do) has a huge impact on your achievements. So, are you ready to make a difference?

Chapter 10: The Ultimate Chest Workout When you start building your chest muscles, it does more than simply improving your physique by giving you bigger pecs (for men) and a more toned and shapelier chest (for women). You use your chest muscles to move your arms across the body and up and down. You also use them when you perform other movements. It helps in functions we perform throughout the day and the moves you need in a variety of exercises. Your chest comprises a large muscle group, so when you do a chest workout, you essentially do a warm-up for your other exercises and also burn calories. Let us begin by understanding the chest muscles before we look at the exercises.

The Chest Muscles Our chest muscles are made up of the pectoralis major and the pectoralis minor. The Pectoralis major is further classified into two parts: ● The upper portion called the clavicular head ● The lower portion called the sternocostal head The former attaches the upper arm to the collarbone, and the latter attaches the upper arm to the rib cage and the breastbone. Pectoralis minor, on the other hand, is a muscle that attaches the upper ribs to the shoulder blade. This muscle is under the pectoralis major, and it moves the shoulder blade toward the middle of the chest. But why do we need to understand these muscles? Well, when you know how a muscle is tied to the skeleton, you will know the exercises that will affect it.

Things to Do to Build the Perfect Chest Target Both Upper and Lower Chest You should focus on every muscle in the upper and lower sections of your chest. The following are the best ways to do this. ● Include the close and reverse-grip bench press to your training. These exercises work better than the standard bench press because they use all the muscles in the upper chest. ●

Include the incline bench press because research indicates that this exercise, like the reverse-grip bench press, works on all the muscles in the upper chest.

● Train with heavyweights as this activates all the muscles in the upper chest, especially the pectoralis major. Focus on Compound Exercises and Heavy Weights You can improve the strength of your muscles and stamina through heavy compound resistance training. So, if you want a defined, toned, or big chest, do a lot of heavy chest pressing and training. What is heavy pressing? You need to work with weights in the range of 70% to 80% of one repetition max, which means that your sets should be really difficult. You can also perform compound exercises as these involve multiple joints and muscles. For instance, when you perform a bench press, you will use the muscles in your pecs, elbow joints, and shoulder. You will also use your legs and back to a slight degree. Isolation exercises, on the other hand, only involve one muscle or a couple at the most. Do 1 to 3 Chest Workouts Every Week If you want to maximize muscle strength and gain, train every muscle group in your body at least twice a week. Research shows that it is not necessary for you to worry about the frequency as it does not play a major role when

it comes to improving muscle strength. You need to focus on your volume of training. It does not matter if you break the workout into individual or smaller workouts. Make sure that you complete enough hard sets every week and train each muscle group. How many hard sets should you complete each week if you want to build muscles in your chest? If your workout emphasizes heavy weights, i.e., 70% to 80% of 1RM, the optimal volume of the workout should be anywhere between 9 and 15 sets. This also applies to all the other muscle groups in your body. Ensure that you get enough sleep, eat the right food, and push for progressive overload before you increase your training frequency and volume.

Best Chest Exercises This section covers the list of chest exercises that you can perform. Flat Barbell Bench Press The flat barbell bench press is one of the few upper body exercises that allows you to train the triceps, pectorals, and shoulders. You can activate all the muscles in your upper body if you use heavy weights while performing this exercise. When you activate the muscles, you can increase your muscle strength in a few weeks or months, depending on the weight you lift. The bench press is a simple but technical exercise. That’s why learning the proper form is crucial. Experts recommend that you perform this exercise at the start of your training as it will tire your body. The foundation or base of any effective workout is the barbell bench press. It is important that you learn the right posture and maintain it when you perform the exercise. The Bench Press Setup Lie down comfortably on the bench, and ensure that your eyes are directly under the bar. Adjust your torso if you need to. After that, raise your chest, tuck down your shoulder blades and squeeze them. Imagine yourself if you were pulling your shoulder blades in your back pocket. This will help you tighten the muscles in your upper back. Once you are in this position, place your hands on the bar, slightly wider than the distance between your shoulders. Now, if you put your hands too close together, you will exercise the pecs and not the triceps. If you place them too far apart, then you will reduce the effectiveness and range of the motion of the exercise. This will increase the risk of injury. Remember to bring the bar closer to your wrists. To do this, you need to bend your wrists, so the bar settles comfortably in your palms. If you are unsure of your posture, ask a friend to help you out. He can check the position of your forearms while you perform the movement. Ask him to

check the width at the bottom of the movement. Ensure that your friend stands behind you to measure the width. Your forearms should be as straight as possible. Make sure that your index finger and thumb are close to each other when you perform this exercise. Now, arch your back slightly, and plant your feet firmly on the ground. Your feet must be shoulder-width apart. When you move the bar, your back will arch naturally when you push your chest forward. Maintain that arch. Ensure that your thighs are parallel to the floor, and the knee is in the same line as the ankle. This will help you place your heels firmly on the ground as you ascend. Now, slowly remove the bar from the rack. Lock your elbows, and move the bar until you hold it directly over your shoulders. The bar is finally in place. Now, take a deep breath, and move your knees apart. Squeeze the bar tightly, and prepare yourself to lower the bar. The Bench Press Descent Tuck your elbows properly when you descend the bar. Most people tend to push their elbows away from their bodies. This can lead to a shoulder injury. Another mistake is when you press your elbows to your torso. This position will reduce your stability and strength and can hurt your elbows. Make sure that your elbow is at a thirty- or sixty-degree angle with your torso during your descent. That will protect your shoulder from injury and provide a strong and stable position to press. Keep your elbows tucked, and lower the bar slowly to your chest. Lower the bar to a height slightly above your nipples. Move the bar down in a straight line. Do not move it toward your belly button or face. Once the bar touches your chest, you can perform another repetition. The Bench Press Ascent This exercise is termed the bench press assent, but it is more like pushing than pressing. Imagine pushing yourself away from the bar but on the bench. This movement will help you maximize your power and minimize the strain on your muscles.

Press your shoulder blades down, tuck your elbows, arch your lower back slightly, and place your feet firmly on the ground and your butt on the bench while you push the bar against your chest. You should move the bar up toward your shoulders. You are ending the movement where you began. You can move the bar in a slightly diagonal motion if you want to. This is the end of one repetition. When you are done with one set, place the bar on the rack. Before you place the bar back, you need to press it above your shoulders while your elbows are locked. Now, place the bar on the stand. Incline Barbell Bench Press This exercise is a slight variation from the one described above. Once you master the previous movement, you should perform this exercise because it builds muscle in your shoulder and upper chest. Make sure to incline the bench by 45 degrees when you perform this exercise. Close-Grip Barbell Bench Press A close-grip bench press is like the flat barbell bench press. This variation will involve the use of pecs and focuses more on the triceps when compared to the standard bench press. This is one of the most effective ways to activate the muscles in the upper chest. When you perform this exercise, you need to maintain a closer grip when compared to the regular bench press. Apart from this change to the grip, there is no other change you need to make to the exercise. You will need to follow the same steps as the regular bench press. Place your hands on the bar, and ensure that the width is slightly inside your shoulders. You also must ensure that your wrists and shoulders are never in a dangerous position. If you are uncomfortable, stop the exercise, and try again. When you dip the bar lower, you need to increase the width between your hands by one finger if you feel uncomfortable. Try the exercise again. Reverse-Grip Barbell Bench Press

Most people overlook this exercise. This is a variation of the standard bench press. If you want to perform this exercise, you need to flip the grip in the bar so that your palms face you. Research shows that this press is not an easy exercise to perform. It is also ineffective if you do not perform well. The reverse-grip bench press will feel a little awkward at the start. When you begin the exercise, make sure to use less weight. People often feel that they can move more weight when they use a normal grip. Flat Dumbbell Bench Press This exercise is like the barbell bench press, and the only difference is that you should hold one dumbbell in each hand. Ensure that you do not press the bar using both hands. This is not a great way to perform the exercise, but research shows that this exercise is effective when it comes to building and strengthening the muscles in your chest. This exercise is better than the barbell pressing exercise. Firstly, it allows you to maintain a larger range of motion. Secondly, you can position your wrist where it is comfortable. Lastly, this exercise is also easier on your joints. However, with every pro comes a con – the dumbbell bench press will require you to maintain more balance. This means that you cannot use too much weight when you perform this exercise. It also needs a fair amount of energy to get the heavy dumbbells into position. Incline Dumbbell Bench Press This bench press is identical to the flat dumbbell bench press, except that it’s performed on a 30- to 45-degree incline. It gives you a combination of the benefits of the incline and dumbbell bench press. They include an increase in the range of motion, more emphasis on the shoulders, a more comfortable grip, and a break to your joints from pounding the barbell bench press. Dip

This is one of the best bodyweight exercises that you can perform to strengthen your upper body. It is a compound exercise where you grab two parallel bars, hoist yourself up, and lower your entire body by bending your elbows. It helps train your chest, shoulders, and triceps and can be loaded with a dip belt to increase difficulty levels. Avoid swinging when you perform the dip as it takes the emphasis off the muscles that you actually have to work. Try to avoid flaring out your elbows, and avoid half reps. Instead, challenge your muscles by bringing your triceps parallel to the ground and then extend them at the top. Low Cable Chest Fly The chest fly isn’t a great chest exercise, but it is one of the better isolation exercises that you can include in your workouts. It is mainly for people who experience discomfort in their joints while performing a bench press. It places a lot of tension on the muscle through the entire range of motion, giving you uninterrupted time under tension and a huge pump, both of which help optimize muscle growth. Dumbbell Chest Fly The dumbbell chest fly is an exercise that is similar to the cable fly. This is performed while you lie down on a bench. You need to use dumbbells. The only issue with this exercise is that it is hard on your shoulders. It can be slightly difficult to perform this exercise when you begin to use heavier weights. Push-Up This is one of the most popular and possibly the oldest exercise that instructors want people to perform. You can perform this exercise anywhere, without much requirement. You can always add more variations to it if you want to make it more challenging. The only issue is that it will

be harder to increase the difficulty of the exercise while you progress. This will make it an excellent way to ease your way into maintaining your fitness and improving it.

3 Good Upper and Lower Chest Workouts The exercises under this section adhere to all the criteria for effective chest workouts. These exercises also include combinations and compound exercises for both the upper and lower parts of the chest. The given workouts involve two compound exercises followed by one isolation exercise. Depending on how often you want to exercise your chest, you can pick a routine for 1, 2, or 3 days a week. Once-a-Week Chest Workout Routine Workout One Exercise

Sets

Reps

Weight Load

Flat Barbell Bench Press

3-4

4-6

80% of 1 RM

Incline Press

Barbell

Bench 3

6

80% of 1RM

Flat Dumbbell Press

Bench 3

4-6

80% of 1RM

3

4-6

80% of 1RM

Triceps Pushdown

Twice-a-Week Chest Workout Workout One Exercise

Sets

Reps

Weight Load

Flat Barbell Bench Press

3-4

4-6

80% of 1 RM

6

80% of 1RM

4-6

80% of 1RM

4-6

80% of 1RM

Incline Barbell Bench 3 Press Flat Dumbbell Bench 3 Press Triceps Pushdown 3

Workout Two Exercise

Sets

Reps

Weight Load

Reverse-Grip Barbell 3 Bench Press Flat Barbell Bench Press 3

4-6

80% of 1 RM

4-6

80% of 1RM

Dip

3

4-6

80% of 1RM

Low Cable Chest Fly

3

8-10

70% of 1RM

Thrice-a-Week Chest Workout Workout One Exercise

Sets

Reps

Weight Load

Flat Barbell Bench Press

3

4-6

80% of 1 RM

Bench 3

6

80% of 1RM

Bench 3

4-6

80% of 1RM

3

4-6

80% of 1RM

Sets

Reps

Weight Load

4-6

80% of 1 RM

4-6

80% of 1RM

Incline Barbell Press Flat Dumbbell Press Triceps Pushdown

Workout Two Exercise

Reverse-Grip Barbell 3 Bench Press Flat Barbell Bench Press 3

Dip

3

4-6

80% of 1RM

Low Cable Chest Fly

3

8-10

70% of 1RM

Exercise

Sets

Reps

Weight Load

Flat Barbell Bench Press

3

4-6

80% of 1 RM

Incline Barbell Bench 3 Press Close-Grip Barbell Bench 3 Press

6

80% of 1RM

4-6

80% of 1RM

Triceps Pushdown

4-6

80% of 1RM

Workout Three

3

If you’re new to strength training, a once-a-week chest routine is a good start, but if you want to grow your chest soon, try working out your chest twice or thrice a week.

Common Mistakes During Chest Training The three common mistakes people make when they do chest workouts are as follows: Big Focus on the Wrong Chest Exercises People often focus only on isolation exercises and machines. These exercises do help with strengthening and building muscles in the shoulders, but they are not as good as compound exercises. Research shows that an isolation exercise like the dumbbell fly and cable crossover can activate the muscles in the chest. This does not mean that these exercises are better than compound exercises. The isolation exercises can activate the muscles in the chest, but they cannot activate the muscles for as long as a compound exercise. When you add more weight while performing the exercise, you will find that it does not do much. You should ensure that you include compound exercises when you want to improve strength and size. One can’t get the desired chest with just isolation exercise. Heavy pressing is always involved. So, if you want to grow your chest as quickly as possible, you might want to spend more time and energy getting stronger on compound exercises like the bench press, incline bench press, and dips. Dedicate just a small portion of your work out on isolation exercises. Strong Focus on High-Repetition Training When you make this mistake, you will stunt the growth of every muscle group in your body. This is detrimental for smaller muscle groups like the pecs. You can use heavier weights to build the pectoral muscles. When your muscles reach their genetic limit, they will no longer grow. The only thing you can do is improve their strength. When you increase the number of repetitions that you perform, you need to take every set close to muscular failure. Make sure that you push your muscles as much as you can since that will force them to grow and strengthen.

However, you don’t have to push as hard because you can simply train with heavier weights, which is equally effective and far less grueling. So, if you want to build your chest as fast as possible, you should focus on lifting weights. You can repeat the exercises 4, 6, 8, or 10 times. Make sure only to perform 1 to 3 sets to avoid muscle failure. Neglect Progressive Overload The rule of thumb to get a bigger and stronger chest is to progressively overload your muscles because if you don’t get that right, you will always have to struggle to develop your chest. But what is progressive overload? Progressive overload is increasing the amount of tension your muscles produce over time. The most effective way to do that is by progressively increasing the amount of weight that you’re lifting. So, make sure to add weight or reps to your exercises over time to build muscle as quickly as possible.

Tips To get gain more strength and maximum results from your chest workouts, follow these tips. 1. When you hit the tip of your rep range, be it 4 or 6, then it is time to increase the weight. This is called “double progression,” and it’s one of the ways to overload your muscles progressively. 2. Rest about 2 to 4 minutes between each set because the important thing here is that you feel fully prepared to give your best on the following set. This also gives time for your muscles to recoup their strength so you put in the maximum effort. 3. Make sure you eat enough food, which includes both proteins, which will help you build muscle, and calories, which also play a big role. Warm up thoroughly. Take about 15 minutes of walking and jogging to visualize your workout better. Stretch out your entire body with more emphasis on the pecs to maximize flexibility. Focus! When you are training your muscles, just focus on that, and try to gain the maximum benefit out of it. Don’t use a conversation as a break because your muscles will lose all their pumps. Change your training angles. Just because the exercise calls for an incline does not mean you should stick to a 45-degree angle. Try to mix and match, and experiment a little. Adjust how you sit or place the handles if you are training on a machine.

Supplements to Grow an Ultimate Chest Supplements are not as important as proper training and diet. Unfortunately, this industry is plagued with hype, pseudoscience, misleading information, incorrect research, and advertisements. You cannot expect to build a great physique if you do not dedicate sufficient time for training. You must also focus on the type of food you eat. You must understand that companies producing supplements often use junk or cheap products to reduce their costs. They also use marketing in the wrong way to attract clients. If you choose to take supplements, make sure to choose the right ones. What you must remember is that some natural and safe substances do help you improve muscle strength, increase muscle growth, and lose weight. That said, most products in the supermarket would not do this for you. Let us look at some supplements you can take to strengthen the muscles in your chest. Creatine This substance is found in red meat, and it improves muscle strength and helps to build muscle. This substance also reduces muscle soreness and damage and improves anaerobic endurance. Research shows that creatine does not have any harmful side effects if it is used for short periods. People with kidney issues must avoid taking this substance. Protein Powder If you include enough protein to your diet, you do not have to take any supplements. That being said, it is difficult to consume that much protein through whole foods because your body will need a lot of protein for muscle growth. You can consume whey protein if you like. Pre-Workout Drink A pre-workout drink will give you all the energy you need to work out well and train your muscles. There are some risks to drinking these, too. Most

pre-workout drinks have ingredients that do not improve your strength. It is for this reason that they are useless. If you want to drink a pre-workout drink, speak with a nutritionist, and ask which one is the best for you. Most people spend too much time in the gym working on their chest muscles. They may or may not even have the desired results. Women often avoid chest training because they do not want to bulk up. The only thing people need to do is make a few changes to their exercise regime so they get the desired results. Here are some tips you can consider if you want to build a stronger, symmetrical, and bigger chest: ● Perform at least 15 hard sets each week ● Target the upper and lower muscles in the chest ● Perform compound exercises instead of isolation exercises

Chapter 11: The Ultimate Back Workout Building a great back is quite hard but not impossible. It is not easy and does not happen overnight, but that does not mean you can’t achieve the back you want. Put in the required effort, and be patient. The back is one of the hardest muscle groups to train after the legs. The fact that you can’t see your back when training makes it hard to focus and correct your form. Back exercises create a sculpted back that looks good as you walk away, but they also have a deeper impact as a strong back keeps your posture pristine and your spine healthy. The reason why you should train your back muscles for posture is that most people sit for long hours at work, where our shoulders tend to roll forward.

Anatomy of the Back Muscles A huge combination of muscles makes up the back. When one refers to the upper back or thoracic spine, one is referring to the trapezius, rhomboids, teres muscles, infraspinatus, and the lats. On the other hand, when someone refers to the lower back or the lumbar spine, he or she is referring mainly to the erector spinae. Another reason why the back is a mystery is that it has a large surface area. The upper back, which is made of rhomboids and the trapezius, is very important for the scapular movement and, hence, the shoulders. The latissimus dorsi, which is the counterpart to the pectorals, attaches a little lower on the humerus and primarily contributes to retroflection, together with the triceps. The trapezius develops slowly and steadily because it is also a postural muscle, but as it is a large muscle, it takes some extra effort to stimulate it fully.

Simple Science of Effective Back Training People often make two big mistakes when working on their backs. One, they focus on the wrong exercises, and two, they do additional “pump training” and less strength training. In other words, people usually tend to spend more time on machines and isolation exercises than on compound exercises like the barbell row and deadlift. Training to get a pump rather than getting stronger is one of the easiest ways to hit a plateau when working out your back. Now, if you want to build muscle consistently and effectively, you should focus on heavy (80% to 85% of your 1 RM) compound weightlifting. In terms of back workouts, that means you shift your attention to the heavy barbell, dumbbell pulling, and a few pull-ups and certain machines. However, what more can be done? When it comes to working on the back muscles, you need to consider genetics, workout history, and how dedicated you can be. You must train your back muscles every day, so you do not have to take any steroids to build a better back. When it comes to strengthening your back muscles, you must focus on lifting heavy weights. When I say heavy, I mean, you need to lift weights that you can only lift four or five times in one set. You must pay attention to how you perform these exercises, and also ensure that you increase the weight you lift progressively. This is called progressive overload. You must understand that you will not get bigger if you are not stronger. It is only through progressive overload that you can build muscles naturally. This means you need to increase the tension you put on the muscles over time. It is easy to do this as you only need to add more weight to the bar. So, how do you do this? You must work with a specific weight until you reach a certain number of repetitions, after which you need to increase the weight you lift. It is better to do this with some exercises than others. A deadlift is better than a standing lateral pushdown, and a front pull down is better than a behind-the-neck pull down. You must ensure that you never train your back muscles too little or too much. You also need to understand that you must get the back workout right. You also must ensure that you lift the correct weight and meet your total

repetition goals per week. If the volume is too low each week, you will find yourself gaining less muscle. If the volume is too high, you will fall behind when it comes to recovery. You will also struggle with muscle failure if you over train the muscles. This will mean that you gain very little muscle. It is difficult to find the sweet spot when you train your back. This is especially true when you need to perform exercises using heavy weights. All you must remember is to lift heavy weights and increase the number of repetitions you perform in each set. You must also give your body sufficient time to rest. This is especially true for when you perform deadlifts. It is one of the toughest exercises and uses a lot of strength and energy. Many people have tried to split their workouts and change the frequency. If you are starting with weight training, it is better for you to train with heavy weights at least five times a week. Ensure that you complete 70 repetitions each week. This rule will apply to every muscle group in your body, both major and minor, and not only the muscles in the back.

The Best Back Exercises You can choose from a wide variety of exercises, but only some of them have the desired impact on the body. Deadlift This is one of the toughest exercises, but it is one of the best exercises to strengthen your back and shoulder muscles. This is one of the best exercises to perform because it works on all muscles in your body because you must lift a heavy load. You can strengthen the muscles in your back if you perform deadlifts. You must ensure that you maintain the right form and posture. People often avoid performing this exercise because they believe it is bad for the muscles in the lower body. These fears are rational when you think about it. It is difficult to lift heavy weights from the ground because you will strain your back. Research, however, shows otherwise. Deadlifts are a good exercise to improve muscle strength in the lower back to build muscle. The only thing you need to worry about is your posture. That being said, if you have issues with your lower back, you need to check with your physician to see if there is an alternate exercise you can perform. Let us now look at how to perform the deadlift. How to Deadlift This is a technical movement, and it is for this reason that people hate performing this exercise. The only thing they need to do is maintain the right form. Let’s look at it step by step: 1. Make sure to position your feet firmly on the ground. Your feet should be within shoulder-width. Slightly turn your toes outward, but stick to what is most comfortable for you. 2. Now, position the bar slightly above the middle of your feet and close to your shin. The important thing to remember is that your shoulders must

be in line with the bar. You can move your shoulders slightly behind the bar if that is better for you. This will make it easier for you to pull the bar up and place it back down. 3. People often make the mistake of holding the bar very close to their bodies. They do this by placing their shoulders in front of the bar. If you do this, you will need to put too much pressure on your knees. This will affect your stability and make it seem like you will fall forward. 4. Taller or skinnier lifters generally hold the bar close to their shin or up against it because it is easier for them to do this. Shorter and heavier lifters hold the bar above the middle of their feet. 5. You should stand tall, and push your chest out. Take a deep breath, and tighten the muscles in your core. This is very important to do because it will help to stabilize the muscles in your lower back. It will prepare you for the pull. 6. You should move towards the bar, and push your hips back. Make sure that you do not squat quickly. You must arch your lower back slightly, and lower your shoulders. Do not lower the hips too much when you squat, only to hold the position. If your hips are too low or at the bottom, you must rise before you can lift the bar off the floor. You will only waste energy and strength if you do this. Make sure that your glutes and hamstrings are engaged and tight. 7. Now, place your hands on the bar, away from your shins. You can either use the over underhand or double overhand grip to perform this exercise. Regardless of how you choose to hold the bar, you must ensure that you squeeze it. You should engage the lats, and remember to keep the shoulders down. 8. Do not move your head toward either side, and ensure that you look straight ahead. 9. You should place your heels firmly on the ground, and move your body upward. You must ensure that your body does not dip too much. When you perform the lift, you should focus on pushing your hips to the bar. Now, arch your back a little, and lock the elbows. Lift the hips and

shoulders at the same time. Make sure that you do not push your hips up without moving your shoulders up. 10.

Now, when you are at the top, you must push your hips into the bar, and squeeze your glutes. You must ensure that you maintain a tight core when you hold the bar on top. Remember to never release the tension in your core.

11.

Make sure that you do not bend your knees. When you hold this for some time, you can descend. You first need to release your hips, and slowly squat or lower your body like you did when you were starting the exercise.

12.

While you descend, ensure that you maintain a tight lower back and core. Slowly lower the bar, and move your shoulders down. The repetition is complete once the bar is on the ground.

13.

Reset and recharge for your next rep.

Remember that you are performing deadlifts. You cannot use the ground to help you perform the exercise. Never let the bar bounce off the ground. Pick up the dead weight without the momentum the floor bounce offers. When you place the bar down, breathe out, and start with the next rep. Types of Deadlifts Sumo Deadlift This is like the traditional deadlift but uses a wide stance, which is about 1.5 to 2 times the width of your shoulders. This wide stance shortens the range of motion and keeps the torso more upright, which helps to decrease the shearing force that you place on the spine. This does not mean that the sumo deadlift is easier to perform than the traditional deadlift. The difference between these two exercises is minimal, but a sumo deadlift is easier on the lower back, but it focuses more on the quads. You should choose the workout that is better for you when it comes to the sumo and conventional deadlift. It will boil down to biomechanics.

Hex Bar Deadlift The hex bar deadlift is exactly what it sounds like. You must lift weights using a hex or trap bar. This is one of the easiest ways to learn how to lift weights. You do not have to put too much pressure on your hip or ankle, unlike the conventional or sumo pulling. You put little stress on your spine. When you perform this exercise, you can lift heavier weights. For this reason, this exercise is effective when it comes to helping you to improve your body strength. Barbell Row The barbell row, like the deadlift, is a staple exercise in multiple weightlifting programs because it works all the muscles in your body, from top to bottom. Pendlay Barbell Row – Most people prefer to perform this exercise because it allows for a larger range of motion. This will mean that you can work your upper back muscles better. You do not have to worry about stressing your lower back too much. All you must do is maintain the right form and perform deadlifts every week. If you do this, you will not have to row too much. You can stick to the traditional row if you cannot perform the Pendlay row. Dumbbell Row This is another compound exercise that is great for the muscles in your back, especially the lats. The dumbbell row will help to increase your muscle mass and the overall strength of the back. It will also improve your performance and increase hypertrophy and arm strength. During this workout, you will work on the latissimus dorsi or the lats. These are the major muscle groups worked on during this exercise. The dumbbell row also engages the muscles in the arms, back, and shoulders.

T-Bar Row This is another type of row that is a solid back builder. This exercise focuses mainly on the lateral muscles, but it also works on the major muscle groups in the back. These include the trapezius, erector spine, and teres major. This movement also focuses on the muscles in your shoulders and arms. This exercise is one of the best ways to build strength and power. You can also pull more weight if you want to build power and strength. You can use this exercise to lift heavier weights and build bigger and stronger muscles. However, when performing the T-bar row, have the correct form so that you can avoid a back injury. You have to maintain a neutral spine and not rely on your ligaments as it can lead to injuries. So, keep your back straight and protect it. Chin-Up and Pull-Up Chin-ups and pull-ups are a part of every type of back workout. They help train all your back muscles and also engage your biceps significantly. You can perform different variations of the pull-up exercises, but you must understand how to perform the workout before you move onto the advanced variations. Apart from the type of exercise, there are some differences between these two exercises: 1. When you perform a pull-up, you need to maintain an overhand grip. In this position, your palms will face outward. When you perform the chin-up, you can use the neutral grip, where your palms face inward. 2. There are differences in these movements. Both exercises use a vertical pulling movement, but the effect of these exercises on the back is different. When you perform a pull-up, you need to pull your elbows down to your sides. They need to go slightly toward your body. This means that this

exercise uses shoulder adduction. A chin-up will use shoulder extension where the elbows must be pulled downward, but your elbows should not move to the back. Different muscles get affected in both exercises – while chin-ups hit your biceps a little harder, pull-ups affect your lats more than your biceps. Lat Pull-down (Wide and Close Grip) The lat pull-down is a machine exercise and a variant of the pull-up, which allows you to adjust the weight you are planning to pull. This exercise is a compound exercise, and it works many muscles and joints at the same time. When you perform this exercise, you will work the lats, but the biceps and forearms also are used to help you perform the exercise. Several rotator cuff muscles also come in to help when you pull the bar down. Avoid using your forearms and, instead, use your back. Remember to perform this exercise carefully, and maintain the right form. Doing it fast needs momentum and reduces the use of targeted muscles. Seated Cable Row (Wide and Close Grip) This is another exercise that will help you build the muscles in your upper back. It is another pulling exercise that works on the back muscles, especially the lateral muscles. This exercise also works on the muscles in the upper arm and forearm, as the triceps and biceps are the stabilizers in the exercise. You should perform this exercise if you want to gain strength because it is an aerobic exercise. You must engage your core and also use your legs. Make sure to keep your back straight when you perform this exercise so you avoid straining your back. This also prevents injury. You must be cautious if you have suffered from injuries in the past. Standing Pushdown This is an extremely good isolation exercise that you can perform to train the lateral muscles. This exercise will increase your range of motion and also improve your posture when you perform any pull-down exercises. You

can increase the range of motion by adding a long rope or using two handles. Remember that progression is the key. Your goal is not only to perform the exercise but also to progress on it. If you recall from earlier, we mentioned that the best way to increase the weights you lift and improve your strength is to use progressive weights. As a weightlifter, your primary goal must be to increase your strength. So, get stronger on the exercises as mentioned; eat enough food, and you will make gains.

The Ultimate Back Workout A back workout that is designed well will include compound exercises to train all the muscles in the lower and upper back. You can include some isolation exercises, but ensure they are always followed by a compound exercise. The following is a sample of a good back workout. You can perform the exercises at least five times a week for a month and see how your body responds. 1. Warm-up 2. Three sets of deadlifts with 6 repetitions 3. Three sets of barbell row with 6 repetitions 4. Three sets of wide-grip pull with 6 repetitions (gradually increase the weight after each set) 5. Three sets of one-arm dumbbell rows with 6 repetitions

Tips 1. You can choose to perform optional sets if you like. If you have been lifting for quite some time, you can perform the final three sets. You can also do this if you feel like you have more energy at the end of your workout. Nine heavy sets for every workout is plenty. You can add more weights when you meet the target range. That is how you ensure your progress over time. It’s vitally important. 2. Rest 3 minutes in between sets. This might feel like a lot of standing around, but resting is an essential part of weightlifting. It is during the resting phase that your body will recoup its energy and strength. It is only when you regain your strength that you can give your maximum strength in every set. 3. Make sure you consume enough food. People are aware that they must increase their protein intake, and that is the only way they can maximize the growth of muscles. What they tend to forget is that their caloric intake also plays a major role in helping them increase their strength. 4. Focus on the range of motion throughout the movement. You need to understand when to pause, hold, and squeeze. This will help engage your middle and upper back muscles for optimum effect. 5. Unlike with chest workouts, the grip is very important for back workouts. Use straps or chalks to strengthen your grip. 6. Avoid a sore back, but how? Consider foam rolling. It is a DIY massage, except it is not as relaxing as it sounds. It helps break down the fibroid tissue, improve circulation, and reduce muscle soreness. In many ways, back training is very similar to leg training. You’re dealing with the largest muscle group in your body, and it takes a tremendous amount of hard work to develop these muscles fully. There are no shortcuts or “secrets.” You’re not going to have the dream back in a few weeks or a

few months. However, keep showing up and keep progressing with your pulling, and you will get there.

Chapter 12: Ultimate Shoulder Workout You cannot complete your upper body workout without developing your shoulders. It does not matter how big your arms, chest, or back is or even how great your legs are if you don’t have big, strong, defined delts. The reality is that anyone who claims that building impressive shoulders is on the easier side is simply lying. It takes a lot of work and patience. However, why do you need to exercise your shoulders? Strong shoulders help you with everyday tasks, such as lifting heavy objects or playing sports. You’ll also be less likely to injure yourself when you are working out. Having well-developed and strong shoulders indicates strength and good health because you have lots of upper body muscle mass. Best of all, it gives you a great deal of self-confidence.

Understanding Shoulder Anatomy Your shoulders are made of three major muscles known as deltoids – lateral deltoids, posterior deltoids, and anterior deltoids. It is very important to develop all three portions of this muscle because even if just one is lagging, it will be quite obvious. Both the posterior and lateral deltoids need a lot of work because the anterior deltoids get trained to a certain extent in a good chest workout, and nobody, mind you, nobody skips chest day. However, chest training doesn’t train the other two deltoid heads enough.

How to Make Shoulder Training Effective You don’t need to take steroids or other drugs to strengthen or build muscles in your shoulders. You only need to have the right information, patience, and a little hard work. The strategy is three-fold. Target the Posterior and Side Deltoids You must focus on the rear and side deltoids during your training. You will work your front deltoids during chest workouts, so you do not have to focus too much on them. The following are some tips you can use to target all the muscles in your shoulders: ●

If you are working your chest out twice a week, you will already be performing the incline and bench press exercises. It is best to perform these exercises at least thrice a week.

●

Make sure to include exercises that involve shoulder extension and abduction. These exercises will train and work on your side and rear deltoids.

● Train using heavier weights. Research indicates that this will activate all muscles in your shoulders. Lift More Weights and Perform Compound Exercises You must remember that the focus must always be on strengthening the muscles in your body. When you do this, you can increase muscle size. You must understand that you cannot strengthen your muscles and increase their size at the same time if you do not lift the right weight. When you slowly increase the weight you lift, you can build muscles and increase their strength. You will note that the two go hand-in-hand. It is for this reason that you must perform heavy resistance and compound exercises if you want to become stronger. If you adhere to this rule, you can build and strengthen the muscles in every group. If you want defined and big shoulders, you must work on strengthening the muscles in your shoulders. You need to include heavy pressing and lifting

exercises to your training program. When it comes to heavy lifting or pressing, you must work with heavier weights. For instance, if you lift 20 pounds now, you must increase the weight you lift by 80%. This will push your muscles to work harder until they reach the brink of failure. The minute you feel your muscles are failing, you must stop the exercise. When it comes to compound exercises, you will focus on multiple muscles and joints, so you need to be extra careful. These exercises are not like isolation exercises that focus only on one muscle group and joint. Add Shoulder Workouts to your Exercise Regime You should train your shoulder muscles at least twice a week to improve muscle strength and to gain new muscle. That said, research shows that the workout frequency and the number of times you train a specific muscle group does not improve strength and help you gain muscle. What is more important is the training volume every week and the number of hard sets you perform. A hard set is one where you push your muscles by using heavier weights. You need to push your muscles close to failure and stop. If you perform enough hard sets each week and target specific muscle groups, you do not have to worry about the frequency of your workout. What this means is that you will gain the same amount of muscle if you perform 12 hard sets on Wednesday or 4 hard sets on Tuesday, Thursday, and Saturday. How many hard sets do you think you must perform to develop great shoulders? You should perform at least 15 hard sets if you want to lift heavy weights alone. Remember that this applies to every muscle group in your body. Make sure to overload progressively before you increase the training volume or frequency. You must eat enough food, and make sure to get enough sleep.

The Best Shoulder Exercises You can include numerous shoulder exercises to your exercise regime, but some show results faster than others. This chapter includes the best shoulder exercises you should include in your regime. Seated or Standing Overhead Press The most effective exercises you can perform are the dumbbell and barbell presses. These exercises help you build muscles in your shoulder because they focus on the deltoids. You can lift and push heavy weights when you perform this exercise without increasing the risk of a muscle tear or damage to your shoulders. Research shows that the dumbbell press will activate the muscles in the shoulders more than the barbell press. The overall difference, however, is very small. Barbell and dumbbell presses are similar to the bench press, and they are complementary exercises. You must ensure that you maintain the right form and posture to obtain the best results. Start off with performing heavy barbell presses before you perform dumbbell presses. The former will ensure that your body is stable while you perform the exercise, which will reduce the probability of damage. The standing and seated barbell press are two variations of this exercise. Try to perform both exercises. You will find that it is harder to perform the standing overhead press because you do not have too much support. Experts say it is a good idea to include the standing barbell press to your workout. This exercise will help you train all the muscle groups in your body. You must also be aware of some drawbacks of this workout: a. The weight you lift will be lower b. You must be careful if you choose to increase the weight you lift c. It is harder to perfect or improve your form when you perform the standing overhead press. When you perform the standing overhead press, you will put more pressure on your back and core muscles. It is for this reason that people choose to

perform the seated press. This means that you should not lift too much weight. If you have bad form, it will increase the chances of injury. So, before you choose to perform this exercise, you need to lift heavier weights. Therefore, you need to perfect the seated overhead press before you move on to the standing overhead press. Arnold Press This exercise is like the traditional dumbbell press, but it is a variation that will allow you to increase your range of motion. As the name suggests, this exercise is named so because the star used the movement to build the three key shoulder muscles. This exercise requires a rotational movement when doing the press portion of the lift. This movement will help you increase your shoulder stability and target the muscles in your shoulder at the bottom of the lift. Dumbbell Front Raise This is an effective exercise for targeting the anterior deltoid and is great for beginner training. It primarily strengthens the shoulder, but it also works on the muscles in the upper portion of your chest. This is another isolation exercise that will help you focus on the front and sides of the shoulder. It also improves shoulder flexion. You should never sway or rock your body when you perform this exercise. Maintain a stationary and strong torso. You should also avoid using your momentum to lift the weights. This will reduce the effectiveness of the exercise. Dumbbell Side Lateral Raise You should perform this exercise if you want to build the lateral deltoid muscles. You need to build them if you want to keep up with the anterior head. However, pressing alone won’t help.

This should be incorporated into upper-body strength training routines, and they should be performed after compound exercises that incorporate the shoulder. When the muscles in your shoulders become stronger, it will be harder for you to maintain proper posture when you perform the exercise. This is especially true when you lift the dumbbells at the same time. Dumbbell Rear Lateral Raise One of the weakest and smallest muscle groups is the posterior deltoid, so ensure you do not neglect this muscle group. If you want to build your shoulder muscles and strengthen them, you need to train the rear deltoids. The dumbbell rear lateral raise is one of the best ways to do this. The rear deltoid lateral raise works some more muscles like the rhomboids, which are responsible for improving your posture. This exercise will pull your shoulder blades together, thereby improving your posture. Barbell Rear Delt Row This movement targets the muscles in your shoulders and upper back. You need to perform this exercise with a lighter weight when compared to the exercise performed with a barbell row. You should only perform 15 repetitions in a set. It mainly targets the posterior deltoids. Face Pull This is a great exercise if you are looking to strengthen both your rotator cuff muscles and posterior deltoids. When you exercise the posterior deltoids, you can build overall shoulder strength. This exercise will ensure that you strengthen every muscle equally. When you perform this exercise, you need to pull the weight toward your forehead. It is not difficult to perform this exercise. You must pay attention to your form. Include this exercise on days when you focus on your upper body.

Flat and Incline Barbell Bench Press People often confuse this with a chest exercise. Research shows that the flat and incline barbell bench press is one of the easiest ways to build and grow the muscles in your shoulders. Progression is the key to muscle growth. These eight exercises will help you build strong, functional, and full shoulders. The key isn’t just doing the exercises mentioned above; it is about improving and increasing the weights you can lift.

The 3 Best Shoulder Workout Routines The workouts mentioned below check each of the important boxes that are needed for effective shoulder training: 1. Every exercise in the training will focus on all three deltoids through isolation and compound exercises 2. There is a lot of heavy lifting to do 3. The exercises will focus on the concept of progressive overload Every pressing exercise will help you train the muscles in your shoulder. You need to bear in mind that when you train your chest, you can slowly begin to train your shoulders. For example, if you are training the chest twice every week, you cannot work your shoulders twice a week, too. This will become too much for your body. It is for this reason that you should consider every pressing workout also as a shoulder workout. Once you do this, you can schedule a dedicated shoulder workout. Make sure to never include more than one shoulder workout during the week. If, however, you are training your chest once a week but want to focus on growing the muscles in your shoulders, you can complete at least two shoulder workouts every week. Once-a-Week Shoulder Workout Routine Workout One Exercise Seated or Standing Overhead Press Incline Barbell Press Incline Dumbbell Press Dumbbell Rear Raise

Sets

Reps

Weight Load

Barbell 3 hard sets

4-6

80% of 1RM

Bench 3 hard sets

4-6

80% of 1RM

Bench 3 hard sets

4-6

80% of 1RM

Lateral 3 hard sets

4-6

80% of 1RM

Twice-a-Week Shoulder Workout Routine Workout One Exercise

Sets

Reps

Weight Load

Barbell Bench Press

3 hard sets

4-6

80% of 1RM

Seated Dumbbell Overhead 3 hard sets Press

4-6

80% of 1RM

Dumbbell Raise Face Pull

Lateral 3 hard sets

8-10

70% of 1RM

3 hard sets

8-10

70% of 1RM

Sets

Reps

Weight Load

Standing 3 hard sets

4-6

80% of 1RM

Arnold Press

3 hard sets

4-6

80% of 1RM

Barbell Rear Delt Row

3 hard sets

8-10

70% of 1RM

Dumbbell Front Raise

3 hard sets

8-10

70% of 1RM

Side

Workout Two Exercise Seated or Overhead Press

Thrice-a-Week Shoulder Workout Routine Workout One Exercise

Sets

Reps

Weight Load

Barbell Bench Press 3 hard sets Seated Dumbbell Overhead 3 hard sets Press

4-6 4-6

80% of 1RM 80% of 1RM

Dumbbell Raise Face Pull

Lateral 3 hard sets

8-10

70% of 1RM

3 hard sets

8-10

70% of 1RM

Sets

Reps

Weight Load

Standing 3 hard sets

4-6

80% of 1RM

Arnold Press

3 hard sets

4-6

80% of 1RM

Dumbbell Side Raise

3 hard sets

8-10

70% of 1RM

Dumbbell Front Raise

3 hard sets

8-10

70% of 1RM

Sets

Reps

Weight Load

Incline Dumbbell Bench 3 hard sets Press

4-6

80% of 1RM

Flat Bench Press

4-6

80% of 1RM

8-10

70% of 1RM

8-10

70% of 1RM

Side

Workout Two Exercise Seated or Overhead Press

Workout Three Exercise

3 hard sets

Dumbbell Rear Lateral 3 hard sets Raise Dumbbell Rear Delt Row 3 hard sets

You should keep things simple. The workout routines that are shared above will help you emphasize and focus more on the muscles in the shoulders. So, you can add these workouts to your routine, depending on how often you plan to train the muscles in your chest. You can also choose how often you want to perform a shoulder workout. However, make sure to get enough recovery time in between two shoulder workouts. You should start with shoulder routines once a week when you start strength training for the first time. If you want to strengthen the muscles in your shoulders or already have some strength training under your belt, give the twice- or thrice-a-week chest routine a try.

Mistakes Made During Shoulder Training Most people make the following mistakes when they perform shoulder workouts: Focusing on the Wrong Shoulder Exercises People often focus only on machine and isolation exercises. Understand that these exercises are not as important as compound exercises if you want to build round, big, and strong deltoids. It is true that your shoulders are a smaller muscle group. Thus, people believe they can strengthen and build muscles in the shoulders through isolation exercises. When you think about this, it does make sense. That said, isolation exercises could cause many problems. When you perform isolation exercises, you cannot lift heavy weights. It is always better to perform compound exercises because they will allow you to lift heavy weights. Further research must be conducted to understand which type of exercise is better to strengthen the muscles in the shoulders. Expert trainers say that it is better to perform exercises that include heavy pressing to build muscles. If you want to understand why heavy pressing is better, you should ask a powerlifter how he or she builds his or her shoulder muscles. You must perform some isolation exercises to target only the muscles in the shoulders, but you should never let an isolation exercise be the focus in your training. You must include compound exercises, such as the dumbbell and barbell overload presses, if you want to build rounder, bigger, and stronger shoulders. Shift the focus from isolation exercises. Only Focusing on Pump or High-Rep Training When you make mistakes during training, you will stunt the growth of major muscle groups in the body. When the major muscle groups do not grow, you will exert the smaller muscle groups. You can increase muscle strength by lifting heavier weights. The only thing you must remember is that your muscles have a genetic limit. They cannot grow beyond a point. When you reach that limit, you should focus on increasing strength.

If you want to gain more muscle or increase muscle strength, you should perform exercises until you are close to muscle failure. This is the point where you will find it hard to move or lift weights. You can do this, but it is extremely difficult. If you want to understand how this will feel, perform a set of barbell benches, but increase your usual repetitions by 10. Know when to stop. If you push yourself too hard, it can lead to muscle failure. Stop when you feel like your muscles have stretched enough. Repeat this workout at least twice a week, and continue to perform it for a few months. Imagine what this would do to your muscles. Luckily, you do not have to do this because you train using heavy weights. Forgetting about Progressive Overload One of the easiest ways to build bigger and stronger shoulders is to increase the weight you lift. You need to add some stress to the muscles. If you do not do this correctly, you will find it hard to develop your muscles. When you use the progressive overload technique, you can increase the tension and stress that you put on your muscles over time. All you need to do is increase the weight you lift regularly. You must remember to work your muscles harder during training. The objective should be to increase the strength of your body over time.

Tips Here are a few tips and tricks on how to perform these workouts: Increase the Weight Increase the weight you lift when you hit the maximum repetitions you can lift. This is called a double progression. This is one of the best ways to overload your muscles progressively. For instance, if you complete six repetitions, you can then add five more pounds to the bar on each side. If you can complete four repetitions with the new weight, you should continue to work with this weight. Remember never to push yourself only because you want to increase the weight. Understand your body. You can remove five pounds if you are unable to perform more than three repetitions. You can then see how the next set goes. If you still can do only 3 or fewer reps, reduce the weight further. Perform at least 6 repetitions in each set. Rest for about 2 to 4 minutes in between each set. Give your body enough time to prepare itself before you start the next set. Let it feel fully prepared so that you give your best. You may think that you need to stand around for quite some time, but when you rest properly, your muscles will repair themselves. It is only at this time that you can recuperate. Remember to Eat Enough It cannot be said enough that you should eat enough protein if you want to build muscle. Moreover, take your calorie intake into account if you want to improve your stamina and strength. Train the Cuff Many people notice the rotator cuff once it gets injured, but that is not right. One of the best ways to measure the strength of the rotator cuff is to rotate a dumbbell upward when you lie down sideways. Make sure to rotate the

dumbbell against your butt. If you can move at least 8% of your incline bench weight, your rotator cuff is strong. The rotator cuff should be trained once a week with inward and outward rotation. Watch your Elbows When you perform an overhead press, ensure that you place your elbows directly under the bar. This way, you will only create tension on the deltoids. Make sure to never bend your wrist backward. They should only be in a neutral position. Sit Down The next time you are doing overhead presses, set the pins at the lowest level, and settle down on the floor close to the power rack. Your delts will work harder because you need to balance yourself. When you perform this exercise, you may need to reduce the weight by 40%.

Conclusion If you want to look bigger, you need to get big, strong, and defined deltoids, and for that, you have to avoid the following mistakes: 1. Focusing only on increasing the number of repetitions 2. Focusing on the incorrect shoulder exercises 3. Never progressing or increasing the weights that you lift In the same way, you can always go the other direction if you want. You can still guarantee good results. 1. Performing more compound exercises, and supplementing those with a few isolation exercises 2. Lifting very heavy weights 3. Ensuring you are progressing over time If you follow these principles, you cannot go wrong. You should focus on the following eight exercises: 1. Barbell rear delt row 2. Seated or standing overhead press 3. Dumbbell side lateral raise 4. Arnold press 5. Dumbbell front raise 6. Flat and incline barbell bench press 7. Dumbbell rear lateral raise 8. Face pull

The objective is to remember that you should not only perform these exercises but also progress on them. You need to track your weights and also add more weight and increase your repetitions if you want to. The main takeaway here is that the best way to build your shoulders is to increase your strength as fast as possible through a few key exercises. These exercises include the Arnold press, the side press, the dumbbell press, and barbell press.

Chapter 13: The Ultimate Leg Workout It is understandable if you are tempted to skip leg day. People do it all the time, and well, they are not happy. However, if you change your ways, you might actually come to enjoy your leg workouts. The truth is that it takes quite a bit of time, work, and patience to build an impressive set of legs, and it’s not a simple matter of doing more squats. Yes, squats are an important part of your leg workout, but there is more that needs to be done. When you train all the muscles in the lower half of your body, you will develop a balanced physique and also increase your overall strength. Have a good leg work out if you want to improve your overall fitness. You should always ensure that you train each muscle group at least three days a week. Routine activities like walking, climbing up the stairs, squatting or bending, and carrying heavy loads require the muscles in your lower body to work together so you can perform the exercise. If the muscles in your legs are weak, your daily workout will take a hit. This will directly affect your physical fitness. Gaining strength and power are just some of the many benefits of a leg workout. When you train this large group of muscles, you can improve your athletic performance. This will make it easier for you to kick, turn, run, and jump. A stronger lower body will prevent any injuries. Research shows that lower body workouts will help to boost testosterone levels in men above the age of 35. If you do not like working on your legs, you should rethink this. You can build big and strong muscles in your back, arms, shoulders, and chest. You do not have to train your legs, but if you do want to maximize the results of building muscles, you should make the most of your training. Understand the importance of working your legs, too. The muscles in your lower body include the quadriceps, glutes, hip flexors, calves, and hamstrings. These muscles play a very important role in various compound movements.

Understanding the Anatomy of the Legs Before getting into the training, let us quickly review the major muscles of the leg so you know what you need to work on and develop. Most of the leg muscles are considered long muscles because they stretch great distances. These muscles move the bones when they contract and relax, allowing you to move. A smaller muscle helps to move large muscles, rotate joints, stabilize joints, and also facilitate any other movement. The largest mass of muscle in the leg is present in your thigh and your calf. The quadriceps are the leanest and strongest muscles in the human body. These muscles include the vastus lateralis, rectus femoris, vastus intermedius, and vastus medialis. The muscles at the front of the thigh, known as the major extensors of the knee, help to extend the leg straight. The hamstrings are made of the three muscles at the back of the thigh. They affect the hip and knee movement and include the biceps femoris, semimembranosus, and semitendinosus. They begin under the gluteus maximus. This muscle is attached to the tibia at the knee and is found behind the hipbone. The calf muscles are very important for the movement of ankle, foot, and toes. Some of the major calf muscles include the gastrocnemius i.e., the calf muscle, soleus, and plantaris. The Achilles tendon is one of the most important tendons in the body. This is present in the back of the ankle and calf. It connects the soleus, plantaris, and gastrocnemius muscles to the heel bone. This tendon also stores the energy that you need to perform physical activities like jumping and running. Several smaller muscles greatly affect your ability to train the larger muscle groups properly.

Simple Science of Effective Leg Training Balance the muscles at the back and front of your body. This is the best way to ensure muscle and joint health. When it comes to the development of the muscles in your hip or thigh, consider the following: 1. Exercising one of both legs 2. The angle of your tibia

The 3 Biggest Mistakes in Leg Workouts These are the common errors made by people working on their legs: Doing the Wrong Leg Exercises People often choose to perform isolation exercises on machines. Remember to look at these exercises only as a supplementary workout and not the core leg workout. Squatting Incorrectly Squats are possibly the best exercise that one can do. When you perform the exercise well, that is, you maintain the right posture, you can work on all the muscles in your lower body. This exercise will help to improve your posture. Most people get this exercise wrong, and it is not just the half-reps. There are plenty of other common mistakes like going only a quarter or halfway down, bowing the knees inside, coming back up on your toes, and rounding the lower back. Doing Too Much High-Rep Training This mistake stunts the growth of the major muscle groups in the body. One of the biggest takeaways from lifting and building muscles naturally is that the more you focus on compound exercises and heavy lifting (80% to 85% of 1RM and higher), the better your results.

Strategy to Build Great Legs On your journey to build a great lower body, you will need some knowledge, a lot of hard work, and a great deal of patience, but the strategy is quite simple. Focus on Lifting Heavier and More Weights If you want your legs to become strong, you should focus on the 4-6 or 5-7 rep range. The exercises in this section trigger the body to release the growth hormone because multiple muscles are activated when you perform the weighted squat. This is one of the many reasons why you will grow faster. So, you can use your leg day to help increase upper-body gains as well. Studies show that when you add a heavy squat to some bicep curls, your body will use the extra growth hormone and build muscles. Use Progressive Overload When You Perform Leg Exercises If you want to get bigger, you have to get stronger. The rule is that you need to use progressive overload if you want to grow bigger. This means that you need to increase the weight you lift over time. However, some exercises don’t lend themselves well to heavy lifting and progressive overloading. Leg extensions, for instance, cause a lot of strain on the knees. Get the Right Volume of Exercise Another aspect you need to consider when it comes to leg training is the volume or the repetitions you complete every week. This is especially important when you lift heavy weights. The general rule is that the heavier the weight, the fewer reps you can do each week. Heavier weights need more recovery, which means you can’t do as many reps or weights every week without putting yourself at the risk of

overtraining. So, when you focus only on training with heavy weights, you should perform at least 70 repetitions of the exercise every week. You can split these repetitions across five or seven days, depending on your strength. This volume does not apply only to legs but also to every other major muscle group.

The Best Leg Exercises You can choose from numerous leg exercises, but only a handful are necessary and effective. The list of the best exercises to work out your leg is quite small. It includes a variety of squats, some types of lunges, and some machine exercises; that is all. However, before that, let’s talk about Smith machines. In terms of squatting, the main drawback of using Smith machines is that it helps make only small gains in muscle and strength than a free weight squat. The bar on a Smith machine will only move it in a vertical and fixed path. Due to this, you gain to improve your weight and strength. You need to stabilize the free weight bar so you can maintain proper posture. It will also help you stop swaying. You can use a squat stand if you want, but you need someone who can spot you. If you do not have someone around you, you need to push yourself harder. This is the only way you can avoid getting stuck at the bottom of your squat. Even if you have a lot of weightlifting experience and know when your body is going to give up, there are times when you could be wrong. You could have completed another repetition, but you may have stopped. Other times, you may push yourself too hard, and your body will give up, making it hard for you to move back to the center. That is where you need the power rack. The safety arms are what make it so useful. Make sure to place them at the right height. You can hold on to them if you fail. Barbell Back Squat This is, by far, the most effective leg exercise you can perform to build overall size and strength. Many people think that it is just a leg exercise, but it is a lot more than that. It is a full-body exercise because it engages the most major muscle groups. It is one of the main compound exercises, which means that you use more than one joint or muscle to perform this exercise as it puts a lot of stress on the quads, hamstrings, and glutes, making it one

of the best exercises known to man. It also helps strengthen the joints, ligaments, and tendons around the knee and hips. This exercise helps to build the muscles in the leg and also improves your performance. When you perform this exercise, you need not only the target muscle group but also ankle stability. It is only when your ankles are stable that you can drive the movement through your heels. You can then hold the weight that you lift and also keep the bar under control. Given that a squat works on most muscles in the body, you will burn a lot of calories to help you in your weight loss goals. It also enhances your natural production of testosterone and growth hormones. However, it must be performed correctly. A bad squat form not only makes the exercise a lot less effective but also puts you at risk of a serious injury. Let’s now look at full squats. Be quite flexible if you wish to perform this exercise. For this reason, full squatting is not recommended unless you are an experienced weightlifter. Either way, full squatting is not needed to build a big, strong posterior chain. Lower body flexibility and mobility also affect your ability to squat safely, heavily, and properly. Some people do not have flexible hips. Thus, they cannot squat properly. That said, even ankle, calf, or hamstring tightness or stiffness could make it hard to squat. Fortunately for you, these problems can be fixed. Barbell Front Squat This is one of the best exercises to perform for your leg. Research shows that front squats are better than the back squats because they focus more on the quadriceps. This exercise works more on the hamstrings. It is also easier on your back and knees even though it involves the same overall muscle recruitment as back squats. This exercise focuses more on extensor movements and compressive forces. Front squats also help improve your technique and posture for a good back squat, whereas the inverse is not true.

The front squat immediately assesses your flexibility because, to perform the movement with proper technique, you must be flexible in all major joints. A front squat might feel a little awkward and uncomfortable for you in the beginning, but the more you do it, the better it gets. Barbell Lunge Although a lunge is generally considered more of a quadriceps workout, research indicates that it relies more on hamstrings and glutes. So, a barbell lunge engages all the muscles of the leg, namely, the glutes, quads, and hamstrings. However, most people make lunges mainly like a quad exercise. It poses a serious challenge to all lower-body muscles and improves upperbody and core strength through maintaining good posture. Shorter steps in a barbell lunge target the quads more, whereas larger steps target the glutes more. Thus, you must include this exercise in your leg workout. Romanian Deadlift This exercise is like the barbell lift, and it helps to develop the hamstrings and other muscles in the posterior chain. If you perform the exercise correctly, you can strengthen both your lower body and core with just one movement. When you do this movement, you will note that the work is done only by those muscles that enable your hip and knee to move. When you perform this exercise correctly, you will learn to lift using your hips and not your lower back. You will learn the biomechanics of the standing hip extension and flexion through this movement. This is the fundamental movement for squatting. You can think of it as the dynamic version of a plank. When you perform this exercise correctly, your spine muscles will maintain stability. The hips will then be used for extension and flexion. The Romanian deadlift can also improve the endurance of your deep core stabilizers. These stabilizers will

maintain your posture and also strengthen the forearm flexors. These flexors will help you maintain a strong grip. Bulgarian Split Squat This humble squat is a fitness favorite ever since man decided to train his lower body and make it stronger. Most people do not perform this exercise in the gym but understand why it is good to perform this exercise. In this exercise, your rear foot is elevated. This change will increase the intensity of this movement because it will engage your core, test your balance, and place a load on your front leg. This extra load is a good thing when you are looking to increase the strength of your leg. The elevated split squat works on your quads, calves, and hamstrings. Your glutes are heavily involved in a Bulgarian split squat. So, this exercise works for anyone who is looking to perfect his or her posterior. This is a very popular exercise that most strength and conditioning coaches choose. Hack Squat Sled This is a popular exercise used for lower-body development. It is performed on a sled that allows you to squat on a 45-degree angle, and the three muscle groups it primarily targets are your quadriceps, hamstrings, and glutes. The sled is a staple machine in most fitness facilities. This exercise, like the front and split squats, is a good way to train the hips and legs. It also helps to minimize the stress and pressure on the lower back. Leg Press Machine This is a very popular equipment in the gym and is used to train your legs and to build quadriceps strength in particular. It is a machine exercise, and there are two types of leg press machines that are commonly found in the gyms: the standard horizontal leg press and the 45-degree leg press that has a seat that reclines while your legs press upward in a diagonal direction.

While it seems like a simple exercise, learn how to use it properly. By paying attention to your form, you can maximize this exercise’s strengthbuilding benefits and prevent injury. It allows you to reap the benefits of a barbell squat for developing the quadriceps. It also strengthens your gluteus maximus, hamstrings, and calves. However, you need to be careful about your form. Don’t lift too much weight if you cannot control the movement, and don’t rush through the exercise; else, your legs will collapse at the end of it. Follow through the entire range of motion without lifting your buttocks, and remember to breathe through all of it. Do not hold your breath, and focus on constantly inhaling and exhaling. Hip Thrust This is one of the best exercises for your hamstrings and glutes. You can improve your power, strength, and speed using this exercise. The move makes you fully extend your hips and, in the process, build strength and power in the muscles that you use to do so, i.e., the glutes. Hip thrusts are also helpful if you want to increase the stability of your lower back and core. You can perform this exercise without weights. Standing Calf Raise This exercise will help to build the muscles in your calves. Place your feet on the edge of a step and place the balls of your feet firmly on the ground. Then you have to raise your heels just a few inches so that you are on your tiptoes and then lower your heels back again to the platform. You will then feel a stretch in your calf muscles. This helps increase your ankle strength and stability. If you have strong ankles and calves, you can squat easily and lift more weights while squatting. You can also pull more weight. Strong calves ensure that you have enough power to perform movements that require triple extensions. Weak calves and ankles will damage your muscles when you jump, run,

stand, pull, or squat. You can strengthen your calves and ankles by performing the standing calf raises. This will allow you to stabilize yourself in explosive, strength-based, and athletic movements. This exercise also helps you gain muscle in your calves. Seated Calf Raise This is a mention-worthy variant of the calf raise. The exercise focuses majorly on the soleus. To do it correctly, sit down on a calf machine and place the pads over your thighs. The pads should be at a 90-degree angle to your knees. Slowly lower the weight until you are at full extension. Wait for a moment. Now increase the weight you are lifting by using only the balls of your feet to contract your legs. Squeeze your legs, and count to 5. A large portion of the calf is made of muscle soleus. If you develop this well, it will change the shape and size of your calves. Calf Raise on the Leg Press You need to use the leg press machine to perform this exercise. Place the toes and the balls of your feet on the resting platform. Your heels should be off the platform. Now, push your body forward and work your calves. It helps you build much stronger and muscular calves, develops good ankle strength, and improves your running capability. Always remember, progression is the key to muscle growth. It is not only about doing the exercises. You also need to ensure that you increase the weight that you move or press over time. You won’t get any bigger if you are not stronger with each workout. Your legs will respond the way you want them to if you build strength by performing the exercises mentioned above and eat the right food.

The Ultimate Leg Workout During a leg work out, you will perform some compound and heavy movements that focus on your hamstrings and quadriceps. The muscle group can also include glutes and calf-specific training, if necessary. Just as it is with any other muscle, your legs will benefit from a higher rep routine, but you have to focus on heavy weightlifting if you want them to continue to grow over time. To obtain the best results, you should follow this routine at least five days a week. If you have sufficient energy, you can perform the following workout program every day of the week: Exercise

Sets

Reps

Barbell Back Squat

3

Front Squat

3

Bulgarian Split Squat

3

4-6 (men), (women) 4-6 (men), (women) 4-6 (men), (women) 8-10

Hip Thrust (Optional) 3 Standing Calf Raise 3 (Optional)

8-10 8-10 8-10

8-10

Perform only 9 heavy sets for the hamstrings and quads, along with glute and calf training, if required. Give yourself a 1- to 3-minute rest period between each set. This will give you muscles sufficient time to recuperate for the next set. Once you hit the top of your rep range for one set, increase the weight you are lifting. For example, if you can complete six repetitions while performing the first set of squats, you can add a few more pounds to the side of your bar for the next set. Work with this weight until you perform another six repetitions. You can continue to perform the exercise in the same manner.

Tips Remember to adhere to the principles mentioned above if you want to build muscular and strong legs. Focus on Compound Exercises for Heavy Sets Avoid performing heavy leg curls and extensions. When you continuously work on machines, you can damage your body structurally. There can also be some muscular imbalances, either of which will put you back some days from your goals. Instead, perform functional movements like squats. These exercises should be the ones that you focus on when you train your legs. Focus on getting the posture right. Improve Balance through a Unilateral Workout People are dominant either on their right or left side. When this happens during the workout, it indicates that one side of your body is working harder than the other. You should include unilateral exercises like single-leg squats or lunges to the training. These exercises will ensure that both legs are developing equally. Don’t Neglect the Stabilizers Most people forget to exercise the muscles in the hips. These muscles, called stabilizers, are a very small muscle group. They help prevent injury and correct the movements of the pelvis and hips. If these muscles do not function properly, it is dangerous to perform the workout because the other movements will also become less effective. You also need to work on the abductor muscles during warm-up. Warm-Up Properly You cannot expect your body to prepare itself for training by performing a few cardiovascular warm-up exercises. Stretch your body for at least 10

minutes before you begin your training. Use Isolation Exercises to Tone You can use the curl and leg extension machines for this purpose. Make sure to repeat this exercise multiple times by using moderate or light resistance. This will help you define your hamstrings and quads perfectly. The machine must be set up correctly to prevent injuries to the knees.

Tips for a Speedy Recovery It is only when you work out regularly and continue to increase the intensity of your workout that you can improve your fitness. Having said that, if you want to avoid injuries and get into the best shape, give your muscles some time to recover. This section covers some tips you can use to recover. Hydrate When you hydrate, you can prevent muscle damage and fatigue, as well as reduce other complications. Ensure that you drink enough water during your workout and throughout the day. People tend to drink too much water before their workout and forget to hydrate themselves during and after the workout. Others only drink water when they are thirsty. Remember to drink plenty of water immediately after your training to reduce or eliminate the risk of ruptures, tears, and other injuries. Get Enough Sleep Get enough sleep to maintain both your mental and physical health. Lack of sleep can affect muscle recovery, thereby affecting your performance during training. Try to sleep for at least six hours every night if you want to avoid any injuries during training. Increase your Protein Intake Consume enough protein to aid in the recovery of your muscles. Remember to never consume too much protein, and avoid taking supplements if you include enough protein in your diet. So, focus on consuming whole foods like cottage cheese, eggs, and yogurt. These foods are rich in protein. You can either consume these foods as a snack or as part of a full meal. Plan your Rest Days

The rule is to ensure that you give yourself at least 24 hours before another heavy workout. This is not a universal rule, but you can choose to do this or tailor the timeline to suit your needs. Stretch your body on your rest days, even though you do not work out, to ensure that your muscles do not stiffen. Take a Cold Bath If you are unable to handle muscular fatigue and tension, you can take a cold bath. Research shows that cold baths help to numb the pain. Ice works like an anesthetic and helps to numb the affected muscles. This makes recovery easier. Another way to treat sore muscles post workout is to dab the affected areas with warm lemon water with honey. The antiinflammatory properties of lemon will improve your muscle recovery. Stretch frequently, rest enough, and stay hydrated if you want your muscles to recover naturally. Moreover, ensure that you consume the right amount of protein. Be mindful of what you eat so you do not forget to consume the right quantity of protein. You cannot have too much of protein during your strength or weight training. You can give yourself some off days based on your personal needs. You will meet your fitness goals if you continue to follow the right approach.

Chapter 14: The Ultimate Bodyweight Workout The simplest way to start resistance training is via bodyweight exercises. You don’t need any dumbbells, barbells, or even an expensive gym membership to get started. These exercises are incredibly simple to learn, and you can pretty much practice them anywhere you want to. Bodyweight exercises, as the name suggests, leverage your bodyweight to help you get in shape. These are essential and useful not just to gain muscle and improve your strength but also help to burn calories. When compared to other kinds of resistance exercises, bodyweight exercises are more functional and help you to burn calories and fats, too. In this section, you will learn what bodyweight exercises mean, the gains they offer, and some effective bodyweight exercises you can try at home.

About Bodyweight Exercises Exercises that help train your muscles using only your bodyweight instead of using weighted instruments are termed bodyweight exercises. In general parlance, the term bodyweight exercise is often used to refer to basic movements, such as sit-ups, push-ups, chin-ups, and so on. However, it doesn’t just apply to all these, but it is also applicable to more advanced and complicated exercises, such as parkour or gymnastics. Usually, whenever you practice bodyweight exercises, you are required to do a relatively higher number of reps. This number is not based on the design of the exercise, but it is more out of necessity. Given that the resistance (bodyweight) stays relatively the same, you need to exercise more to get the benefits these exercises offer. The intensity doesn’t have to change, but the volume certainly has to increase in bodyweight exercising. There are certain bodyweight exercises where you can increase the intensity of the exercise by changing your positioning. At times, when the movement becomes difficult, the intensity of the exercise increases. For instance, if you’re used to doing regular push-ups on your hands and knees, you can easily increase the intensity of the exercise if you do these push-ups on your hands and feet. The exercise stays the same, but the pressure exerted increases because instead of the knees, your body weight needs to be balanced on your feet. Once you manage to do push-ups in this position, it’s time to take things up a notch. You can try doing push-ups using an elevated surface, such as a chair or a bench.

Muscle Building The terms training and exercising are often used interchangeably, but they are not the same thing. Any activity that involves strenuous physical activity qualifies as an exercise. However, training involves a systematic approach to a pre-established goal. For instance, yoga or Zumba are types of exercises, whereas circuit training is a training program. If your primary objectives are to stay healthy and develop a lean body, then sufficient exercise and a healthy diet will do. However, if you want to develop your muscles, and build a lean and strong physique, then training is essential. Bodyweight exercises are well rounded and extremely helpful. It’s because they include the perfect combination of cardiovascular and muscular conditioning. When compared to weightlifting, bodyweight workouts offer various benefits. These exercises can be performed at any place and at any time, making them more convenient and flexible. Moreover, you don’t need any expensive equipment or a gym membership, so they are affordable. As you don’t have to travel from one place to another or wait for the right equipment to arrive, they are time efficient and offer privacy while working out. If you wish to stay fit and build and tone some muscles, develop your body strength, and stay lean, then bodyweight workouts will come in handy. If you are just getting started with resistance training, or if your body is hyperresponsive to muscle building, then try bodyweight workouts. Bodyweight workouts offer various benefits, but when it comes to extreme muscle building, then this isn’t the right choice. If you wish to build a lot of muscle and develop your strength as quickly as you possibly can, then you need something more than bodyweight exercises. They are effective but offer extremely limited value as a training technique. All this is due to something known as progressive overload. Progressive overload is the precondition for developing strength and gaining muscle. It essentially refers to the practice of gradually increasing the amount of tension exerted on your muscles over a certain period. The most common and effective means to do this is to increase the weight you lift progressively. This is one of the reasons why there is a high correlation between strength and the size of the muscles. For instance, it is quite

difficult to find someone with short legs who can easily squat twice his or her bodyweight. When you view bodyweight training from the perspective of progressive overload, you will see an obvious drawback. It concentrates more on increasing the number of repetitions you can perform, but not the weight. So, it certainly helps to develop muscle endurance but not the strength or size of muscles. As mentioned in the previous section, the only way in which you can progress with bodyweight exercises is by increasing the reps you perform or trying to make the exercise harder. For instance, let’s assume you can do 10 pushups in a set before you need a break. A simple way to progress is to slowly work your way up until you can do 20 or even 25 pushups in a set. This kind of exercise is certainly a factor, but this progression will not result in muscle growth. For instance, if you can bench press 1 ½ times and military press 1 time your bodyweight daily, it will result in muscle growth. However, this is not the kind of exercise you will perform when you opt for bodyweight training. All this is referred to as the strength-endurance continuum. Well, this phrase might sound complicated, but it simply means if you wish to build bigger and stronger muscles, then resistance training, coupled with heavy loads, is the only way to go about it. To overcome this disadvantage, you can easily incorporate various progressive overloads into bodyweight workouts. You will learn more about this in the subsequent sections. Another disadvantage of bodyweight workouts is that the don’t include many powerful muscle-building exercises. Bodyweight exercises cannot replicate the whole-body and muscle building effects of different heavy exercises, such as deadlifts, bench presses, squats, and military presses. These four exercises are incredibly important because they form the basis of various strength training and weightlifting exercise regimes. Several muscle groups can be trained at once with these exercises, and they allow your body to lift heavy weights without causing any damage. That, in turn, offers maximum progressive overload, which makes muscle building and development easier. Any resistance-training program that includes

bodyweight training or anything else that doesn’t include any of these movements will certainly be more beneficial to you. Someone who has been diligently performing bodyweight exercises for more than 10 years and manages his or her diet properly will have a good physique. It might not be the fastest way to get there, but it will certainly get you there eventually. Moreover, someone with a killer body might be currently engaging in bodyweight exercises, but it doesn’t mean that’s how he or she got his or her muscles or strength. For instance, several people opt for traditional exercising practices, such as weightlifting, before they transition to something different, like bodyweight training. You should also take into consideration the role that genetics plays. Yes, genetics is important when it comes to the kind of physique you have. For instance, some people are incredibly responsive to resistance training, while others aren’t. So, even if two people perform the same exercises and follow the same schedule, the results can be different. Therefore, don’t be disheartened if you notice that something works for someone, but it doesn’t work well for you. It merely means you need to tweak your exercise routine and work on your diet to get the results you desire.

Fat Burning It is a common belief that bodyweight exercises help burn more fat when compared to other types of resistance training because they help burn calories. This is partly correct, but here’s an unbiased look at how bodyweight exercises help burn fats in the body. Bodyweight exercises certainly help burn calories, but this doesn’t have to be a higher number than the ones burned during heavy and compound weightlifting. For instance, you burn about 1 to 2 calories when you perform push-ups, while your body can burn up to 15 calories for eight reps of deadlifting 200 lbs. Most people can easily lift more, which means they can burn more calories. For instance, if you can lift about 365 lbs for 8 reps, your body burns more than 20 calories. However, you can burn more calories during a bodyweight routine because it is easier to increase your workout time and reduce the resting phase. After eight reps of deadlifts, anyone will feel a little winded out and tired. So, an average individual requires a break of around 3 minutes to recover before performing another set. Moreover, if the same individuals can perform 30 pull-ups within the given timeframe and have a recovery period of about 80 seconds, they can perform between 15 and 20 reps quite easily. Likewise, anyone who has been undergoing bodyweight training for a considerable while can easily knock out 100 push-ups in one set within the time an individual with average workout experience can bench press 6 reps of 245 lbs. So, these exercises might help burn the same number of calories as the ones burned with any heavyweight exercises. Still, it will help your body endure more reps and try to burn more energy during this entire process. Now, you might wonder what this implies when it comes to fat loss. It doesn’t mean bodyweight exercises are necessarily better for fat loss than other forms of heavy weightlifting or free lifting. To truly understand the reasons, it is quite important to realize that to sculpt a great body, you don’t necessarily have to lose fat. Instead, you need to concentrate on your body composition, which is a combination of losing fat and gaining muscle.

Prima facie, bodyweight exercises might not seem like the most efficient option to develop muscle. Still, with a proper diet and a good exercise routine, you can improve your body’s ability to burn fats. Exercising does help with weight loss, but it will not automatically reduce the fat composition of your body. If you want to get lean, you need to mix your exercise routine with a good diet. Ideally, you must maintain your body in a calorie deficit if you want to burn more fats. A calorie deficit is a condition that occurs when your body’s overall calorie expenditure is more than its calorie intake. Keep in mind that a reduction in your calorie intake doesn’t mean eating less. Instead, it means eating healthier foods and nutrient-dense foods that aren’t calorie-rich. As long as your body stays in a calorie deficit, it will burn fats, regardless of whether you exercise or not. Irrespective of the exercise you push yourself to indulge in, your body’s fat percentage will not change unless you maintain a calorie deficit. Here are two simple reasons why a calorie deficit and a good exercise routine are essential for weight loss and muscle building. Exercise by itself doesn’t help your body burn sufficient energy to result in fat loss. When it comes to diet, it’s quite easy to overindulge in calories that are burned during a workout. For instance, if you work out vigorously for an hour, your body can burn a little over 900 calories. It might sound like quite a lot of calories, but there are a couple of things you need to take into consideration. Your body can burn a little over 900 calories, but that’s on the higher end of the spectrum. It can burn about 350 to 400 calories, which is the same as the calories present in a handful of nuts or even some yogurt. On the other end of the spectrum, the calories burned are equivalent to a burrito from Chipotle that’s loaded with beans, chicken, cheese, guacamole, and rice. When you translate these calories into everyday food items, you will realize how few calories an hour of vigorous training will help you burn. The second point is that your body needs to burn about 3,500 calories of the food consumed, and you should do this consistently over a period if you want to lose one pound of body fat. When you consider these two factors, all the extra calories burned via bodyweight exercises are negligible when compared to fat loss. Burning an

additional 100 calories every week makes little or no difference altogether. Therefore, your primary reason for exercising mustn’t be just to lose fat or burn extra calories. Instead, the motivation should be to improve the composition of your body by developing muscle and increasing your strength. If you wish to reduce the levels of body fat, then understand that it is primarily dependent on the diet you consume. When it comes to diet, concentrate on the intake of your macronutrients. This rule applies to both men and women. So, it is fair to say that bodyweight exercises are in no way inferior to strength-training programs, especially when it comes to following a diet to lose fat. Bodyweight exercises might help you burn more calories when compared to strength training, but this isn’t sufficient for overall fat loss. These exercises can help in the development of strength and muscles, but the results produced by strength-training exercises are far better. The kind of exercise and training program you opt for primarily depends on your fitness goals. Upper Body Bodyweight Exercises The push-up The pike push-up The dive bomber push-up The handstand push-up The foot elevated push-up The dip The pull-up The chin-up The plank The burpee

Lower Body Bodyweight Exercises Bodyweight squat Squat jump Shrimp squat Pistol squat The Russian leg curls The lunge Hanging leg raise Bicycle crunch

Bodyweight Workout Routine Now that you've gone through all the different bodyweight exercises discussed in the sections until now, it is time to design a workout routine for yourself. Before you begin with bodyweight training, it is important to assess your current level of fitness. Perform one set of the following exercises until you need a break, and record the reps you manage to perform. Don’t forget to rest for a couple of minutes between each exercise. The exercises you need to perform until failure are bodyweight squats, push-ups, burpees, and chin-ups. Day 1: Upper body + Abs Start with push-ups or any regression - 3 sets until failure Pike push-up - 3 sets until failure Triceps dip - 3 sets until failure Chin-ups - 3 sets until failure Ab circuits - 3 sets until failure Day 2: Lower Body + Cardio Bodyweight squats - 3 sets to failure Squat jump - 3 sets to failure Bodyweight lunges - 3 sets to failure Russian hamstring curl - 3 sets to failure Burpee - 3 sets to failure Day 3: Upper body + Abs Push-ups or any regression - 3 sets until failure

Pike push-up - 3 sets until failure Triceps dip - 3 sets until failure Chin-ups - 3 sets until failure Ab circuits - 3 sets until failure Day 4: Lower Body Bodyweight squats - 3 sets to failure Squat jump - 3 sets to failure Bodyweight lunges - 3 sets to failure Russian hamstring curl - 3 sets to failure Burpee - 3 sets to failure Note: To increase the intensity of your workout, you can move from pike push-ups to dive-bomber push-ups, feet-elevated push-ups, and finally, handstand push-ups. From triceps dips, you can move on to chest dips. Likewise, from chin-ups, you can move to pull-ups once you are comfortable with the intensity and duration of the workouts. For lower body exercises, you can shift from bodyweight squats to squat jumps, to shrimp squat, and then to pistol squat to increase the intensity of the exercise. When the intensity of the exercise increases, the strength and stamina required by the muscles to perform them also increases.

Tips Here are a couple of simple tips that will come in handy while you perform bodyweight workouts. Take Rest Whenever you perform bodyweight exercises, be prepared to stand for prolonged periods. In fact, you might feel like you are standing for longer than you would in a circuit-training program. This is perfectly normal, so never underestimate the importance of rest while exercising. If you want to improve your overall strength and stamina while developing or building muscles, your body needs a brief break. This break improves your recovery time, reduces the fatigue you feel, and improves your overall energy levels. A combination of all these things comes in handy whenever you want to undergo resistance training, bodyweight exercises, or any other exercise along these lines. Take a moment and think about this situation, and it will make sense to you. For instance, what would happen to your car if you left it in ignition all night long? It might heat up, or it would run out of fuel. In both of these situations, the car will not function. Likewise, even your body needs some breaks, as it is not an infallible machine; it needs a couple of breaks to function optimally. Test Your Limits “You will never know unless you try” should be your motto when it comes to exercise. So, try to push in every set you perform until you are close to muscle failure. Muscle failure refers to a state wherein you are not entirely sure whether you can complete the next rep or not. As the name suggests, it’s a sign that you have reached your existing limit. However, it doesn’t mean you should push in every set to perform until muscle failure, but try to get as close as you can. Once you start exercising consistently, you will realize that you can perform more reps in a set.

If you think you are unable to perform a chin-up or a push-up yet, start with a regression that you can perform. For instance, you can perform chin-up holds until you can perform 20, and then you can move on to a proper chinup. With a little consistency, it becomes easier to exercise harder and for longer. Include Variations Once you can perform 20 reps of a specific exercise in a single set, it’s time to move on to a harder variation. For instance, if you can easily complete 20 pike push-ups in one set, then you can include five bomber push-ups for all your workouts. Once you can comfortably perform 20 bomber push-ups, you can try performing feet-elevated push-ups. When you do this, it increases the overall challenge you experience during the workout. There will be certain exercises where there is no scope for progression, such as pull-ups, bodyweight squats, or even burpees. In such situations, you merely need to increase the number of reps you perform in every set. For instance, if you can successfully complete 20 burpees in every set, try to increase this number slowly over a period. Rule About Cardio Bodyweight workouts and any other lower body workouts, in general, are quite intensive in terms of cardio. If you wish to perform more cardio or require additional cardio, then do it at least a couple of hours before you start bodyweight exercises. If you don’t give your body sufficient recovery time, it will only harm your muscles. Moreover, the overall effectiveness of the cardio reduces if you don’t have the energy required to perform it. Likewise, your bodyweight workouts will not be effective if your body lacks energy to power through it. Eat Right

The importance of your diet cannot be overlooked when it comes to bodyweight exercises. The kind of diet you consume essentially determines your ability to exercise and your body composition. So, learn to balance the macros you consume. Don’t binge on one type of macro while you avoid the others. For instance, if you start loading up on carbs and forget about protein and fats from your diet, it will only lead to weight gain. There are different types of diet plans available, so opt for one that meets your goals. Consistency Instead of concentrating only on intensity, place more emphasis on the consistent use of techniques if you want to build muscle through bodyweight workouts. This essentially means you need to perform an exercise more frequently and less intensively, rather than vice versa. When you do this, your body gets better prepared for any of the advanced variations you wish to follow. If you want to build muscle, then consistency is important. You cannot exercise continuously for 10 days and then stop altogether, only to resume after a month. If you do this, the results will also be inconsistent. Usually, the best way to see results is to stay consistent with the bodyweight exercises you perform. Therefore, ensure that you maintain a journal to take note of all the different exercises you perform and the sets and reps in each one. Don’t forget to create a workout routine for yourself so that you know what you can and cannot do when it comes to bodyweight exercises. Bodyweight exercises are a great option for anyone who doesn’t want to or cannot go to the gym consistently. They help gain muscle and develop strength but are not as effective as conventional weightlifting exercises. However, they certainly help burn calories and speed up the process of fat loss. When you combine this exercise routine with a good diet plan, it will bring you closer to your fitness goals.

Chapter 15: How to Build Your Own Workout Routine

Importance of a Workout Routine If you want to attain your health and fitness goals, you need to have a workout plan in place. A workout routine is not just for those obsessed with exercising or the elite in the gym. Anyone can benefit from a well-designed exercise routine. For instance, when you wake up in the morning and you have a list of tasks you need to accomplish within a day, doesn’t it make things easy? Likewise, when you know the exercises you need to perform and know when and for how long to exercise, you will have a better idea of all that you must complete within a given period. A proper workout routine will come in handy, especially when you feel a little impatient. If your primary goal is weight loss or gaining muscle and you are not able to do either of these things even though you are following a proper diet and exercise routine, then it’s because you don’t have a proper exercise routine in place. If you take a moment and think about it, all this will make a lot of sense to you. After all, bodybuilding, or even working on a specific fitness goal, is not an accidental result or the outcome of sheer good luck. It’s about creating a well-developed and coordinated plan that’s in harmony with your diet. When you start exercising or if you are just getting started with exercising, it’s quite likely you will end up hitting a plateau after a while following a given routine. Plateaus are quite common, and everyone comes to this phase at some point or the other. You might even notice various positive changes in your overall appearance, fitness levels, strength, and even stamina before you reach a plateau. However, the only way to get over a plateau is to make certain changes to your workout routine. Once you make these changes, it becomes easier to get back on track and work toward your goals. Are you wondering how planning comes in handy? Well, a plan allows you to understand the diet you should follow and the calories you burs. When you are aware of the calories your body burns and those you consume, it becomes easier to make any desired changes. Life is seldom predictable and having some sense of control over it will make you feel better. We all lead busy lives, and until you schedule an appointment, it becomes difficult to get everything done on time and in the

desired way. It’s one of the reasons why you need to schedule your workouts. It’s quite easy to forget about things when you get busy with life. If you wish to attain your fitness goals, then consistency is important. You can certainly go for a walk around the block and relieve your guilty conscience, but unless you work out diligently and make it a priority, you cannot get anything done. A workout schedule offers an overall idea of the frequency required to attain the desired goals. For instance, you cannot get well-defined abs, if all you do is perform six crunches every week. It takes vigorous training to build muscles, slim down, or do anything else along these lines. You will need to work out for at least 3 to 4 times every week to attain your fitness goals. To do this, you need to schedule your workouts. Is your day more productive if you wake up in the morning with a to-do list in mind or if you run around like a headless chicken? Obviously, your day is better when you know what you need to do. The same applies to workouts as well. Your workouts become more efficient when you are aware of the exercises you need to perform and the duration within which you need to complete them. If you wish to develop muscles or increase strength, you need to concentrate on specific muscle groups. So, it is obvious that you will need to spend a couple of sessions dedicated to developing and strengthening particular muscle groups instead of having generalized workouts. When you have a plan of action, it becomes easier to concentrate on one group and then move on to another systematically. It also lets you know when your body needs rest so that you don’t burn yourself out. When you start checking off every muscle group that you exercise, it becomes easier to note any change or progress you observe. This is one of the reasons why most gym activities are categorized based on different muscle groups. You might not like leg day, but it is as important as back or arm day if you want to sculpt your desired physique. When your days are designed for specific muscle groups, you can opt for a concentrated approach with your diet, too. A workout schedule becomes an extremely important factor when it comes to your success in your weight loss or fitness journey. A workout schedule

offers consistency, efficiency, and frequency. Now that you’re aware of the importance of a workout schedule, it’s time to create one for yourself. A workout routine will help determine your nutritional needs, too. For instance, if you wish to dedicate more time to HIIT, then your body’s carb intake will be different from what it has to be for regular cardio. According to the intensity of the workout, its duration, and the type of exercises involved, your body will need more of a specific macronutrient. At times, you might need to consume a carb-rich or protein-rich snack before and after an intensive work out for recovery. A good nutrition plan is as important as an exercise routine. Moreover, a workout routine helps identify the areas where you lag and where there is scope for improvement. All these things come in handy when you diligently work toward any fitness goal. Developing a workout routine might seem like a daunting task, and rightly so. There are various benefits you stand to gain from a workout routine, but it is incredibly easy to mess up as well. When it comes to establishing a workout routine, there are several variables you cannot overlook, such as your body metabolism, body type, schedule, goals, lifestyle, training, experience, overall preferences, and so on. There are several moving parts you must account for, such as volume, intensity, repetition, frequency, and even the type of exercises you wish to include. Apart from these things, another variant you cannot overlook is that there are several opinions about the ideal exercises to train, strengthen, and develop muscles or lose fat. Most of these opinions can even seem contradictory to a newbie. If you don’t want your workout to be unproductive or are not interested in wasting your time doing ineffective or strange routines, then it is time to create something different. You don’t need a degree in biomechanics or necessarily splurge on an expensive trainer to find an effective workout. All that you need to do is merely apply a couple of simple training principles to attain maximum benefits from a regular workout. Once you’re armed with all the knowledge you possibly need about exercise routines and ideal diets, it is time to put it all into action. Keep in mind that about 20% of the effort you put in should account for 80% of the results. This is known as the Pareto principle, and it is applicable in all aspects of your life.

Overview of a Weekly Workout Schedule It’s a popular misconception that you are required to spend hours on end at the gym to get in shape. In fact, if you develop an effective workout routine, you can considerably reduce the time spent exercising while you derive all the gains you possibly can. An ideal weekly workout involves at least 3 to 6 workouts every week. Each workout session should last anywhere between 25 and 75 minutes. The workout should be inclusive and not exclusive. It should essentially include cardiovascular and resistance training without concentrating on just one of these things. If you can squeeze in an exercise schedule for anywhere between 4 and 6 hours every week and train 3 to 6 days, you are good to go. Now that we have this out of the way, let us look at simple workout schedules you can use to reach your fitness goals.

3-Day Workout Routine Exercise routine #1 The first exercise routine is known as the push-pull legs workout. This workout routine is not new, and it has been around for an incredibly long time. It’s not just simple, but from a biomechanical perspective, it works brilliantly well. This workout consists of simple exercises, which include push, pull, and then leg workouts. Whenever you schedule this routine, ensure that you get at least a day’s rest between workouts. For instance, if you work out on Monday, then take a break until Wednesday. Here is a sample workout. Day #1: Push The primary goal for this day is to train your shoulders, chest, and triceps. Day #2: Pull The goal is to train your biceps and back. Day #3: Legs As the name suggests, it’s time to train your legs. When you design this routine, this is the sequence you need to follow. As mentioned, take a day’s rest between workouts. So, it will be something similar to the following: Tuesday - Push Thursday - Pull Saturday - Legs If you want, you also have the option to rest for two days between the pull and leg workout days. So, you can exercise on Tuesday, Thursday, and then

Sunday. As long as you exercise for three days in a week and get sufficient rest, schedule it as you want. If you take two days between the pull and the legs workout days, your legs will feel quite tired when you exercise on the leg day. If you’re just getting started with exercising, then you might experience a little soreness. However, if you keep at it, the soreness will go away with time. Exercise routine #2 The chest and tris, back and bis, and legs and shoulders workout routine is good to develop a consistent workout schedule. Moreover, it’s a rather oldfashioned routine commonly used for bodybuilding and has stood the test of time. During the first two days of this routine, you will notice that instead of concentrating on a specific muscle group, you always concentrate on complimentary muscle groups. Here’s a sample of this routine. Day #1: Chest and triceps On the first day of this exercise, you need to heavily train the muscle groups in your chest and triceps. Whenever there is any chest training, all the triceps muscles are heavily engaged. So, it makes sense to train both these muscle groups on the same day. Day #2: Back and biceps The relationship between your back and bicep muscles is the same as the one between the chest and triceps. Therefore, they are often combined. Day #3: Legs and shoulders Now that all the other muscle groups are eliminated, the only ones left are the legs and the shoulders. Yes, they are not related, unlike the previous ones, but they are the only ones left. Also, the third day of the workout is relatively tougher than the other days. So, ensure that you get a little rest before and after this day.

If you want to follow this routine, here are two schedules you can follow. Monday - chest and triceps Wednesday - back and biceps Friday - legs and shoulders Alternatively, you can exercise on Monday, Thursday, and Sunday. Are you wondering which of these exercises is better for you? It is difficult to say which of these two exercise routines is going to be the best for a three-day workout routine. The answer to this question often depends on your personal preferences and the stage of development you are at. For instance, it is better if you opt for the chest and triceps routines if you wish to develop the muscles in your chest and shoulders. When you train the chest and shoulder muscles separately, the training becomes more intense, and it maximizes the progressive overload from the exercise.

4-Day Workout Routine The previous three-day workout routine can be divided into a four-day workout routine. When you do this, it gives you more time to concentrate on your shoulders and legs. Instead of clubbing them on one day, you can arrange them for two separate days. Perhaps the most exhausting and difficult aspect of training is training your legs. When you dedicate a day to it, it becomes easier. Also, if you are interested in working out four days a week instead of three, here’s a simple workout routine. Day #1: Chest and triceps Day #2: Back and biceps Day #3: Shoulders Day #4: Legs A lot of people wonder why they need to focus on different areas of their body on different days. After all, if you could train everything at once, and do it in one go, why do it on different days? One topic that is constantly debated in the world of fitness and training is frequency. There are several opinions, and different ones at that, about training frequency. It is an incredibly complicated subject, and there are various variables involved in it. For instance, some are blessed with an incredibly speedy metabolism, and others require a while longer to get the same benefits as the former. In such cases, it makes sense to train on different days, so that you can get more workouts into your routine. Apart from this, other factors should be considered, too, such as fitness goals, time available, efficiency of the routine, lifestyle, etc. Forget about all these variables for a while, and let us look at the simple truth. Regardless of the frequency you opt for, there’s only so much time you can train every muscle in a week before it starts to become counterproductive. It is not only exceedingly difficult but also impossible to push your muscles beyond a certain point. Moreover, if you push yourself too much, you don’t stand to gain anything from it, all it does is lead to exhaustion and complete

burnout. Instead of aiding muscle growth and development, it can harm your recovery process. Your body is not an infallible machine, and if you try to work out for six hours in a day, you will exhaust yourself. Regardless of whether it is one muscle group or six, you cannot train them beyond a certain point. Overtraining is not just tiring but also harmful for your muscles. So, is it better to include one workout every week or divide it into three or more workouts? As of now, it’s more popular to train twice or thrice a week instead of once a week. However, it doesn’t necessarily mean the former is better than the latter. The once-a-week workout routine is heavily criticized because it tends to get a couple of things wrong. Isolation exercises, coupled with an unnecessary emphasis on high-rep training, means every muscle group in your body would be overworked because of excessive repetition. A proper muscle group split routine is something else altogether. If you decide to train a specific muscle group once every week with adequate reps for every workout and place the emphasis on heavy and compound lifting, the gains you derive will be extraordinary. This is not just a random claim, but it is in tune with the existing scientific understanding of the relationship among volume, intensity, and frequency of training. Research suggests that the weekly volume and intensity of training are more important than the frequency of training. So, as long as your overall workout covers every muscle group with specific numbers of heavy reps, the results will not be significantly different, regardless of whether you decide to work out once or thrice a week. If you train twice or thrice a week, it means you get a better chance to combine various muscle groups into your workouts. For instance, if you decide to use the push, pull, and legs model and train twice a week, then you are essentially covering every major muscle group in your body. Not just this, but you also get the required cardio. Once your body develops sufficient strength to press, pull, and squat effectively, a combined workout becomes tricky. In such instances, it becomes difficult to include every major muscle group with the same intensity as you can if the routine was separate. For instance, if you squat and then lift heavyweights in the same

workout, whichever activity comes second will suffer. It’s quite likely that you’ll be unable to lift as much weight as you did in the previous exercises had you performed the exercises on different days. Over a period, it means less progressive overload, which directly implies less long-term gains. A full-body workout routine is probably even harder. It is certainly viable for newbies, but it becomes extremely difficult once your strength increases. Unsurprisingly, most people usually run into issues with fullbody workout schedules, which makes them train every single body muscle twice or thrice a week. In the end, your workout routine is essentially all about your personal preferences. No one else can tell you what the best workout for your body is. The simplest thing to do is probably experiment with different routines until you find one that clicks for you.

5-Day Workout Routine Day #1: Chest Day #2: Arms Day #3: Back Day #4: Shoulders Day #5: Legs When compared to 3- and 4-day workout routines, this 5-day routine might seem like a stretch; however, it is one of the most effective workouts you can ever come across. It includes all the major muscle groups in your body, and it doesn’t tire you. Moreover, it helps maximize overall muscle growth and increases your strength. Ensure that every workout lasts for about 45 minutes so that every major muscle group gets optimum stimulation. Once you complete the exercise allocated for a specific muscle group, you get a chance to recover and recoup from the strenuous workout. For instance, if you complete the chest workout on the first day, you don’t have to worry about it for five more days. You can plan your weekly routine so that you exercise on weekdays and get the weekends off. This simple routine gives sufficient room to add any extra sets you want to improve your weak points. For instance, if you think you need to work on your chest development, you can add additional sets of pressing on the day your chest workout is scheduled.

The Best Rep Range Perhaps it is trickier to identify the ideal rep range than the training frequency. Usually, 8 to 10 or 10 to 12 reps for every set are needed to build muscle and improve overall strength. Well, this might primarily be the reason why several people fail to develop the kind of muscle or strength they crave for. Scientists suggest that the rep range needs to be viewed as a strength-endurance continuum. If you want to build strength, then lifting heavier weights even for fewer reps will do. On the other hand, lifting lighter weights for more reps is ideal for building muscle and improving overall endurance. For instance, you will need to train heavier if your goal is to squat 500 lbs. On the other hand, if your goal is to just squat 225 lbs, but you want to do 50 reps, then it is better to start training with lighter weights. Are you wondering what this has got to do with muscle growth? If you wish to increase the size of your muscles, it’s ideal that you consistently add weight to the bar over a period. It results in increasing the progressive overload of the concerned muscles. You need to consistently get stronger if your goal is to add more weight to the bar. So, if you want to get stronger, you need to consistently concentrate on the strength-endurance continuum involved in the lower portion of your training. All men who are new to training should ideally stick to the 4- to 6-rep range for weightlifting. It essentially means you are required to lift weights that are around 80% to 85% of your 1RM. In weight training, 1RM is often used to denote the maximum weight an individual can lift in a single repetition. Men who have some experience and are advanced weightlifters can easily include higher and lower rep training to their workouts. This sort of workout routine is known as periodized training. Women who have just starting weightlifting should stick between 8 and 10 reps during training. It essentially means they need to lift weights that are about 70% to 75% of their 1RM. Instead of the 4 to 6 range, which is recommended for men, women need to work on an 8- to 10-rep range because it helps develop basic foundation strength. It is important before they can work with heavy lifts and do so safely. Ideally, it would be better if

women start the workout with three sets of 4 to 6 reps of some compound exercise, such as deadlifts, squats, bench presses, or military presses, and then proceed to the 8- to 10-rep range for the rest of their workout. How Many Sets and Reps per Workout? While you design a workout routine, keep in mind a simple principle: Intensity is inversely proportional to volume. It essentially means that as the intensity increases, the volume needs to decrease. Intensity is the weight you lift, and volume refers to the number of reps you complete. Therefore, the heavier the weights you lift, the fewer the reps you should perform every week. There are a variety of variables involved when it comes to optimal training volume. A large review was conducted to understand the ideal training volume by Wernbom et al. at Goteborg University. According to this review, a moderate volume of about 30 to 60 repetitions per session is believed to yield the maximum response. This range can be stretched a little, especially after you gain adequate experience in weightlifting. In most popular tried and trusted routines, the usual weekly workout volume stretch between 30 to 60 reps is stretched across 5 to 7 days. The volume rarely exceeds 100 reps per week. So, ideally, men can start with 9 to 12 sets of 4 to 6 reps for every major muscle group. Once you manage to cross 6 reps, you can increase the weight. The range of the workout will be between 45 and 60 reps, which are high in intensity. This is an incredible workout program if you want to gain muscle strength and size. On the other hand, women can start out with 9 to 12 sets of 8 to 10 reps. Similar to any other progression model, it slowly works its way up for women who can adequately work out for 80 to 100 moderate-intensity reps.

About Rest Now that you’re aware of the number of reps and the intensity of the workout, it is time to look at the rest required between every set. Plenty of people who like to move about at the gym usually believe that sitting around or taking a break between sets is counterproductive. So, they try to keep the rest between two sets as brief as they possibly can or even eliminate it whenever possible. If you wish to develop muscle and increase your strength, then you need to rest between two sets. Lifting heavy weights is important if you wish to build muscle and strength. Whenever you lift such heavyweights, your muscles are often pushed to their full contraction limit. Lack of sufficient recovery time prevents you from repeating this process effectively to achieve optimum results. If you cannot attain optimum muscle overload to stimulate and enhance the growth of new muscles, it becomes counterproductive. If you lift weights to develop muscle and strength, it’s essential to take a break between sets. Whenever you take a break between sets, it prepares your muscles for functioning optimally during the next round of lifting. It’s not just a theory that sounds good on paper, but it is practically applicable, too. The researchers at the Federal University of Parana conducted a study to test this hypothesis. The study showed that when the participants were given two-minute rest intervals between bench press and squat, their overall performance improved significantly, and they could do more repetitions in a workout than when the rest intervals were decreased to 15-second increments. It essentially means that instead of full 2-minute rest intervals, the participants were given 1-minute 45 seconds, 1-minute 30 seconds, 1minute 15 seconds, and so on as rest intervals. Therefore, it is safe to say that sufficient rest is important to increase the total workout volume. The total workout volume, in turn, is a primary factor that influences the ability to stimulate muscle growth. Therefore, it’s not surprising that another study, conducted by researchers at Kennesaw State University, noted that participants managed to gain more muscle when they train to failure with a 2-½ minute rest period instead of a 1-minute rest period.

So, the next time you decide to work out, don’t forget to rest between sets if you want to improve your overall performance and muscle development. Taking a break is not counterproductive; it is much desired for your body. Now that you’ve gone through all the information discussed in this section, it is time to create an ideal workout routine. Remember that unless you have proper goals in mind, you cannot develop a good workout schedule or program. If you aim to gain muscle and strength, but you won’t be able to work out for 5 days a week, then stick to a 3- or 4-day routine. Apart from this, don’t forget to concentrate on your diet. Go through the information given in this book to create an ideal routine for yourself and a good diet. Developing a perfect workout routine requires a little effort upfront, but the payoff is worth your while. Once you understand what works best for your body, schedule your goals; it will help you save time and energy, as well as increase your efficiency. When you concentrate on the tasks that need to be completed to achieve your goals, the process becomes easier. Never underestimate the power of an overall program when it comes to your enjoyment. Without either of these things, the motivation required to keep going will certainly decrease in the long run. If you stick to a simple routine, you will reach a point where the results will be satisfactory. When you build a good routine, it becomes easier to achieve your goals quickly without wasting any time or effort.

Chapter 16: The Best Workout Routine to Match Your Goals Different people have different goals in life, and the same stands true for exercises. Some might be interested in gaining muscle and strength, while others would want to lose fat and maintain muscle or maybe even gain muscle and lose fat. Regardless of your goal, keep in mind that the workout routine you design should match your goals. If the routine is not in sync with the goal, you will only get disheartened and disappointed. You might lose interest in exercising because of your inability to use the workout routine to meet your goals. To avoid this, follow the simple tips and steps given in this chapter to create a workout routine that matches your goals.

Gain Muscle and Strength If you want to build muscle and gain strength, there are three simple things you need to concentrate on. The first aspect is to lift heavy weights, the second is to concentrate on the diet, and the third is to get sufficient sleep. You might probably feel that these things are easier said than done. Once you go through the information given in this section, you will have a change of heart and mind. If you wish to build muscle, then you need to lift heavy weights. Bodyweight exercises are a great way to lose weight, burn fat, and maintain your muscles. However, to build muscle, these exercises just don’t cut it. So, you’ll need to consider training at a gym with bench, barbells, squat rack, and a spot to do pull-ups, dips, and chin-ups. If you don’t have access to a proper gym, ensure that you have all the required equipment at home. If you want to develop functional strength and size, several full-body routines are important. You also need to combine them with compound exercises that engage multiple muscle groups all at once. This form of exercising is not just more efficient, but it also helps facilitate solid growth stimulation for your muscles that is safe and sustainable. If all your time goes toward isolation exercises on machines, you only engage certain muscles and don’t work the stabilizer muscles in your body. Given that the machine does all the stabilization work, these muscle groups are not used. However, when it comes to compound exercises, such as barbell squats, almost all muscle groups in your body are engaged. If you want to gain muscle and strength, then stay away from all machines and instead concentrate on barbell and dumbbell exercises. Ideally, beginners need to include at least one each of leg exercise, push exercise, core exercise, and pull exercise in every full-body routine. Examples of leg exercises include deadlifts, squats, and lounges. Push exercises include the overhead press, dips, or bench press, while pull exercises include pull-ups, chin-ups, and inverted rows. Exercises that strengthen your core include reverse crunches, planks, and hanging knee raises. You don’t need to learn about any complicated exercises, and if you just concentrate on these simple exercises, you give your body a full workout. These exercises will help your body get bigger and stronger. For

instance, you can perform three sets (5 reps) of barbell squats at 150 lbs during the first week, and increase it to 3 sets of (5 reps) barbell squats at 155 lbs in the second week. Here’s a simple three-day workout routine you can follow to build and strengthen your muscles. Day #1: Planks, pull-ups, squats, and bench press Day #2: Deadlift, inverted rows, hanging knee raises, and overhead press Day #3: Weighted dips, weighted chin-ups, reverse crunches, and weighted lunges Note: Each day, ensure that you perform at least 3 sets of each of these exercises to failure. Sets and Reps If you want to build muscles and get stronger, ensure that you start out with at least three sets of each exercise with five repetitions. Every week, make it a point to lift heavier weights than you did in the previous week. If you want to couple size and strength exercises, it’s time to mix up the ranges of reps you perform. If you perform 5 sets of 6 to 12 reps, it helps to increase size, but strength will be less concentrated. Meanwhile, if you perform sets of five reps, you can exponentially increase the strength of your muscles because of the heavy weights involved. There will be times when you get bored, wish to change things, or face a plateau; here are two steps you can follow. In the current week, you can perform 3 sets of 5 reps for every exercise. While you do this, ensure that you increase the weight involved with every exercise to make the workout taxing. In the following week, perform 3 sets or even 4 sets of every exercise, but don’t forget to reduce the reps you perform while you add more weight. For instance, if you decide to perform the overhead press, start out with 100 lbs, and perform 12 reps. The next week, you can reduce

the weight to 105 lbs, and perform 10 reps. The following week, increase the weight to 110 lbs, but perform eight reps, and then increase to 115 lbs, and perform only 6 reps. As long as you increase the weight you work with every week, your muscles will get stronger. Another key point you must keep in mind when it comes to muscle building and fat loss is your diet. If you progressively overload your muscles, you will get stronger. For instance, if you perform five sets of 5 squats at 130 lbs in a week, try to perform 5 sets of 5 squats at 140 lbs the next week. Maybe you can start out with 3 sets of 10 squats at 100 lbs in a week and then move to 3 sets of 10 squats at 110 lbs the next week. Tips to Keep in Mind If you exercise to strengthen and build your muscles, then here are some tips that will come in handy. Focus on your form whenever you perform any exercises. If you want to train your muscles and lift weights, your form is very important. If you perform bodyweight squats incorrectly, it can result in inadvertent injury and even in poor exercise habits. Now, if you did the same thing if you were squatting with 150 lbs, then you might end up seriously injuring yourself. If you’re just getting started with exercising, ensure that your form is appropriate, and you’re starting with light weights. It is always better to spend more time learning the proper technique instead of performing exercises wrongly. Regardless of whether you are a newbie or an expert, never ignore warm-up exercises. Warm-up exercises are meant to get your heart rate pumping and loosen your muscles. A couple of jumping jacks, swings, bodyweight squats, pushups, and even stretches are simple warm-up exercises. Before you start lifting weights, ensure that you do at least one or two sets of lifting the bar, and then add some weight. Never walk into a room and start lifting weights.

Whenever you exercise, try to push yourself until you think your muscles will not cooperate anymore. Just stop a step short of total muscle failure, and never push yourself beyond that point. The idea is to stimulate your muscles and not to destroy them. If your muscles are overworked, it can lead to injury. Apart from this, it can result in poor form and extreme soreness that doesn’t go away. You can build your muscles, but at the same time, you need to pay attention to your body as well. In your attempt to develop more muscles and increase your strength, you might end up causing irreparable damage to yourself if you’re not careful. This is one of the reasons why you need to push yourself to do sets until you can’t do it anymore and not beyond that point. When it comes to weightlifting, more is always better. However, you need to learn where your limits are as well. Never overdo a workout session. You can always work out the following day; there is no hard and fast rule that you need to complete everything in one go. In fact, it is not even desirable. You don’t have to spend 2 hours at the gym if your body is tired after 30 minutes. You don’t have to do 15 different types of chest exercises merely because someone else is doing it. Whenever you exercise, listen to your body. Your body is smart, and it knows what it needs. It is good to test your limits, but it is never okay to push yourself past the breaking point. Performing 3 sets (5 reps each) of heavy weights is one of the basic exercises you will perform. Whenever you complete a set, take a break before you start again. For 3 sets of 5 reps each, ensure that you wait for anywhere between 3 and 5 minutes before you resume your activity. Keep in mind that the weights you’re lifting are quite heavy; therefore, your body needs a break from it. If you want your muscles to function optimally, then you need a breather. If you don’t give your muscles the break they need, you are merely pushing yourself beyond the breaking point, and it will not do you any favors. If you want to meet your fitness goals, then you must always have a plan in mind. You cannot go about your fitness journey haphazardly. Instead, you need a detailed plan, which includes a breakdown of every workout you wish to perform. When you have a plan in mind, you not only know where you start, but you also know where you have to go. When you know your

starting point and end destinations, the journey becomes easier. It also gives you certain benchmarks you can use to measure your progress. If you feel that your progress is not like it’s supposed to be, it means you need to change a couple of things about your routine or diet. If all this information is readily available to you, then the chances of missteps and misplaced efforts are reduced. Whenever you exercise, ensure that you make a note of it. Regardless of whether you have exercised for 20 minutes or 1 ½ hours, make a note of everything you do. Don’t forget to include the number of sets and reps you perform for every exercise. This also becomes a simple reflective journal you can use to measure the progress you make. Whenever you feel a little low on motivation, merely flip through the pages, and see how far you have come. For instance, if you won’t be able to perform 3 sets of 5 reps each, you will feel better knowing that you can now perform 6 sets of 8 reps each. This kind of motivation will certainly keep you going. Diet to Follow A common mistake a lot of newbies make when it comes to exercising is that they don’t concentrate on their diet. If you’ve been lifting weights for a while but don’t see any change in muscle composition, then concentrate on your diet. It essentially means you’re not eating enough to gain weight. At times, some people need to eat more than 3000 calories daily to gain muscle mass, while others can do it at about 2500 calories. Regardless of the calorie intake, ensure that you eat sufficiently so that your body has enough to metabolize new proteins. This is necessary because new proteins are important to develop muscles. As your primary idea is to gain muscle mass, you must eat something after every couple of hours. Apart from the three main meals of the day, ensure that you eat something between them, too. Make it a point to have a snack before and after work out as well. It not only speeds up the recovery process and time but also leads to the development of new muscles. That said, you don’t have to overstuff yourself. Instead, try to make your meals healthier, and be smart about it. For instance, calories you need after a workout can be

sneaked into a post-workout drink, so you don’t necessarily have to eat a heavy meal. Regardless of the meal or snack you have, ensure that you add some type of protein to it. Apart from protein, you also need to consume sufficient vegetables and fruits with every meal. All these things are rich in vitamins and minerals essential for your body’s overall wellbeing. Try to limit your carb intake. Excessive consumption of carbs will lead to weight gain. Moreover, most of the carbs are broken down and stored in the form of fats. As the idea is to lose fat and build muscle, doing anything that leads to fat gain is not a good idea. Never forget to keep your body thoroughly hydrated. Whenever you indulge in strength training, excessive sweating is quite common. When you sweat, your body not only loses water but also loses various electrolytes present within. If your body is dehydrated, then it not only leads to fatigue, but it can cause cramps and prevent fat loss. It can also impair muscle recovery. If your body doesn’t have sufficient water, make it a point to drink at least one glass of water with every meal. Whenever you eat something, try to opt for whole foods instead of processed foods that contain sugars, unhealthy trans fats, and hidden carbs. Choose whole foods and unprocessed or unrefined foods that are rich in dietary fats, fiber, and various minerals and nutrients your body needs. If your diet is healthy, and your body gets everything that it needs, it becomes easier to stick to your workout routine. You cannot work out on an empty stomach, and you certainly cannot push yourself if your body is running on fumes. Ensure that you track your food intake the way you track your workout routine. Your diet is very important, and you cannot overlook it. Calorie Intake Your calorie intake will primarily depend on your current weight, age, body metabolism, and target weight. For instance, some individuals can develop muscle even if they consume 2500 calories and engage in strength training. On the other hand, others require more than 4000 calories to gain weight. The simplest way to find what your body needs is to keep track of your

regular calorie intake for the next couple of days. Then, it is time to add 500 extra calories every day for a week or two to notice any changes. If you don’t see any change even after you add 500 extra calories, then you probably need to eat more. At times, it can feel rather excessive; you will feel full, and it can feel tiring. However, you need to do these things if you wish to attain your desired physique. Rest Days You need to give your body a break, regardless of what you do. Keep in mind that your body is not a tireless machine, and you should never treat it like one. Consistency is very important when it comes to exercise routines. Regardless of whether you wish to increase your muscle mass or lose fat, you always need to give your body some rest. If you don’t like the idea of not exercising on a specific day, maybe you can indulge in some light cardio. However, ensure that the cardio is light and not heavy or excessive. If you are trying to gain muscle mass, then excessive cardio will lead to weight loss. Keep this simple protocol in mind. Moreover, start listening to your body. Regardless of what you believe, the human body is extremely intuitive. Your body knows what it needs. If you feel that you cannot do something after you try it, then don’t push yourself past the breaking point. You can try and motivate yourself to work harder, but understand your body’s limits as well. This is one of the reasons why it is always suggested that you take a break of at least a day between two days of excessive training. Recovery is not just in the form of a break, but it also includes sleep. Therefore, ensure that you get at least 6 to 7 hours of good quality and undisturbed sleep at night. The sleep should be undisturbed and at a stretch. If you follow the different tips discussed in this section and do it consistently for a while, you will see your efforts pay off. Once you hit your goal weight and the ideal muscle mass you need, it is time to reduce your overall cardio. If you keep engaging in excessive cardio, it will not do your body any favors, and it can lead to muscle loss. You can build muscle even

if you lose weight when you sustain a sufficient calorie deficit, lift heavy, get required rest, and prioritize your protein intake. When it comes to building muscle mass and increasing your strength, there are three things you should concentrate on. You need to start lifting heavy weights, consume a healthy diet, and get sufficient rest. Moreover, ensure that you are patient with yourself. You cannot build muscles overnight; it takes a lot of dedication, commitment, and consistency. Once you put in the required effort, the results will be worth your while.

Gain Muscle and Lose Fat The idea of simultaneously gaining muscle and losing fat not only seems wonderful but might also seem deceptively simple. Some consider this goal to be a fool’s errand, while others say it’s only possible when you start using steroids. It turns out that they are all wrong. You can lose fat and build muscle simultaneously, and this process is known as body recomposition. It is not just doable, but you can do it without any dependence on harmful drugs or extremely restrictive diets. If you want to learn about gaining muscle and losing fat simultaneously, then you need to understand what protein synthesis or protein biosynthesis means. Every day, different cells in your body regularly undergo some form of maintenance work. During this maintenance work, damaged, degraded, and faulty cells are replaced with new and healthy cells. The creation of new and healthy proteins within cells is known as protein synthesis. The elimination of unwanted cells leads to protein degradation. In an average adult who follows a healthy diet and exercises regularly, the muscle tissue is usually stable. Also, the cycle of cellular regeneration is stabilized and well balanced. However, for this condition to be fulfilled, it’s believed that an average person has no desire to gain muscle or lose any fact at an accelerated rate. Whenever you train, a portion of your cells present in the muscle fibers are damaged, and it sends a signal to your body to enhance its ability to synthesize proteins to repair the damage quickly. The human body is an incredibly smart yet complicated machine. It is better equipped to deal with muscle damage than most of us seem to believe. To recover from the damage caused due to training, the body quickly adds new cells to muscle fibers. This is how the muscles tend to get stronger and bigger whenever you exercise. It is also the precondition for progressive overload, which is once again important to build muscle and strength. Whenever people refer to muscle growth, it’s usually the result of protein synthesis. When your body’s ability to synthesize proteins exceeds its ability to break down proteins, it results in muscle growth. If your body loses any muscle, it immediately tries to replace it with more muscle. This

is the reason why bodybuilders usually try to do everything they possibly can to increase their rate of protein synthesis and prevent protein degradation. This is where a high-protein and high-carb diet, pre-and postworkout nutrition, supplementation, heavy and compound weightlifting, and cardio come into the picture. When you follow all these steps, you essentially do everything you possibly can to enhance your body’s protein synthesis and suppress its ability to degrade proteins. Over a period, it helps gain muscle mass and eliminates unnecessary fat from the body. Now, let us talk about fat loss. If you wish to lose fat, your body’s intake of energy must be less than its energy expenditure. This condition is known as an energy deficit, and it is essential for weight loss. Regardless of the food you consume, if your body burns more energy than your consumption, you will become leaner. A calorie deficit is important to lose fat, but it brings about a couple of changes, too. There is a reduction in the rate of protein synthesis and anabolic hormone levels whenever there is a calorie deficit. Both these changes directly influence your body’s ability to develop new proteins required to build muscles. When all this is coupled with the dieting and training mistakes people make, it accelerates muscle loss or impairs the body’s ability to build muscles. This is one of the reasons why you cannot build muscles when you are in a calorie deficit. Protein synthesis rates are not in sync with the degradation rate, and there is no muscle growth due to all this. This might be true for some, but it isn’t necessarily true for everyone. When you combine a good diet with weightlifting or proper weightlifting, it strengthens your muscles and promotes their progressive overload. If there is proper progressive overload, your muscles will get bigger and stronger after a while. However, it boils down to one’s body metabolism and genetics. Even individuals who have been weightlifting for prolonged periods might not be able to gain any muscle mass, or the gain is so small that it is negligible, and then it boils down to genetics. If you fall into this category, then you’ll probably need to alternate between periods of cutting and bulking to increase and strengthen your muscles and lose fat.

If you’re just getting started with weightlifting or are overloading your muscles properly for the first time, then your body tends to be in a hyperresponsive state. In this state, gaining muscle is quite easy, and your body does this quickly. During the first year of weightlifting, you can gain up to 25 lbs of pure muscle. However, if you continuously train for 3 years or more, the muscle gain per year will be restricted to just about 3 to 5 lbs. So, newbies often get a jumpstart because their body is hyper-responsive. This jumpstart is sufficient to overpower any disadvantages of a calorie deficit and helps your body build muscles. When your body has powered through its newbie gains, it will not develop as much muscle as it is capable of. If it is on a calorie surplus, the gains may be sufficient enough for you to see a dramatic physical transformation. Tips to Follow Heavy and Compound Weightlifting It’s a popular misconception that you need to concentrate on high repetition workouts if you want to bulk up. The shredded look is quite coveted, but it’s all about having sufficient muscle and a low percentage of body fat. So, it is rather incorrect to say that a specific style of training will inherently make you look more shredded as compared to others. If you wish to attain a specific type of physique and look lean, then you need to add some muscle to your frame, and you should do this quickly. If that’s your goal, then you need to go straight to compound weightlifting exercises. Unless you lift weights, you cannot bulk up. Any type of exercise that includes various major muscle groups and requires the strength and energy of your entire body is referred to as a compound exercise. Simple examples of these exercises include the military press, squats, deadlifts, and even the bench press. Usually, isolation exercises, as their name suggests, often concentrate only on a specific area of the body or a specific muscle group. They don’t engage the effort and strength of the entire body. Simple examples of isolation exercises include side lateral raise, cable, slice, and biceps curls. If you want to build muscles

and increase your strength, then you should focus on compound exercises. In fact, there is even scientific evidence that supports these claims. So, what does the term heavy mean in heavy and compound weightlifting? How heavy is too heavy? You might also be wondering about the ideal rep range. Some might suggest that you need to have a rep range of anywhere between 10 and 12 per set. However, the answer to this question is anything but simple. If you want to increase and optimize muscle growth, you are required to train with heavy loads but at a moderate volume. Ideally, you are required to do anywhere between 4 and 7 reps and then include a moderate number of reps of anywhere between 60 and 80 per muscle group every week. Instead of low-intensity and high-volume training, concentrate on high-intensity and moderate volume. It might not seem like solid advice right now, but this is the one that works. In fact, there is research that backs this claim. Gerald T Mangione et al. conducted a well-designed study that examined the effect of the routines mentioned earlier. According to the researchers, there are two reasons why heavy training is better than light training. The mechanical stress on muscles is high in high-volume training. This, in turn, triggers a better adaptation of a larger percentage of muscle fibers. So, it is always better to lift heavy weights for a few reps instead of lifting lighter weights for more reps. Another point you must keep in mind is to concentrate on progressive overload. The idea is to increase the overload on your muscles instead of increasing the reps you perform. Moderate Calorie Deficit If you want to lose fat, you need a calorie deficit, but you cannot do this if you want to build muscle. This is one of the reasons why you need to stay in a calorie deficit for body recomposition. However, ensure that the calorie deficit isn’t too extreme, or it will lead to loss of muscle mass, energy crashes, mood swings, and other health problems. When it comes to calorie restriction, it is okay to be aggressive, but you should never be reckless. Any dramatic restrictions on your calorie intake will certainly have an adverse effect. If you want to lose fat but wish to make the fat loss

sustainable, then you should be careful and prudent. As a rule of thumb, the calorie deficit should be about 20% to 25% and not more. HIIT Cardio Compared to low-intensity cardio workouts, high-intensity training is more efficient for burning calories. In a study conducted by researchers at the University of Western Ontario, it was noted that HIIT burns more fats when compared to low-intensity cardio. In this study, 10 men and 10 women participants were trained thrice per week. One group performed 4 to 6 reps of 3o-second sprints on the treadmill while the other group performed 30 to 60 minutes of steady cardio. After six weeks of this training, it was noted that subjects who performed interval training lost more fat than the other group. Scientists are still trying to understand the exact mechanism of HIIT, but they discovered a couple of different factors. HIIT increases insulin sensitivity, improves resting metabolic rate, causes spikes in growth hormone, suppresses appetite after exercise, and even leads to high levels of fat oxidation within the muscles. It’s believed that HIIT helps preserve more muscle mass in your body than steady-state cardio exercises. A little cardio is quite important for muscle growth and strength. However, when you go overboard, it does more harm than good. You need to identify the right amount of cardio to accelerate muscle growth. The decision about the right amount of cardio is based on two primary factors. The first factor is the intensity and duration of a single cardio session, and the second factor is the total cardio performed within a week. If your final goal is to optimize your body composition, keep in mind that the individual cardio sessions need to be short but intensive enough to burn the required number of calories without harming your body mass. Apart from all these factors, there is one thing you must pay heed to, and that is sufficient sleep. If you don’t, then it not only harms your body’s ability to build muscles, but it also prevents fat loss. Researchers at the University of Chicago conducted a study. In this study, 10 participants were allowed to sleep for only 5 hours per night instead of 9 hours. After a while,

it was noted that their testosterone levels reduced by 14%. It also showed a significant decline in the levels of insulin-like growth factor-1 and growth hormone. Moreover, sleep deprivation can magnify your appetite. When your body produces more hunger-inducing hormones, it becomes difficult to manage your calorie intake. To avoid this, ensure that you get sufficient sleep at night. Supplements It’s a popular misconception that taking sufficient supplements helps develop your body, but there is no supplement for proper exercise and diet. As long as you follow a healthy and wholesome diet and exercise like you’re supposed to, it gets easier to meet your fitness goals. The supplements you take are just additional boosters that make it easier to cross the finish line. A supplement cannot be used as an alternative for proper training and nutrition. Whenever you take a supplement, ensure that you opt for high-quality and effective products. Moreover, don’t forget to consult your healthcare provider before you start taking any supplements. Certain supplements can react with any medications you are on, or they might not suit you. Therefore, medical supervision is important before you add any supplements to your daily diet. The most common supplements used are pre-workout drinks, fat burners, and creatine supplements. If you want to lose fat and build muscle simultaneously, you must opt for a moderately aggressive calorie deficit, concentrate on compound lifting and using heavyweights, include light cardio for at least two hours every week, use the right supplements, and get sufficient sleep. If you are patient, put in the required effort, and stick to your workout routine faithfully, then you will be a step closer to your goal of fat loss and muscle development.

Lose Fat and Maintain Muscle In this section, you’ll learn about how to train, the diet you should follow, and the importance of sleep at night to lose fat and maintain muscle. Several people talk about losing weight, but what they really mean is to lose the excess fat in the body. The only problem with this aspect is losing fat. Also, it means your body naturally loses the muscle it has. Your body cannot lose fat unless it is in a calorie deficit, and when it is in a calorie deficit, it ends up hurting your muscle mass as well. A calorie deficit is a precondition for weight loss, which occurs when your body burns more calories than it consumes. When a calorie deficit is achieved from calorie cutting, an equal percentage of weight is lost from fats and muscle. For anyone who wishes to lose fat and maintain muscle, this option starts to become less and less appealing. If you wish to build muscle as suggested in the previous section, then you need to maintain a calorie surplus. A calorie surplus is on the opposite end of the spectrum from a calorie deficit. In a calorie surplus, you need to consume more calories than your body burns so that it leads to muscle building. Building muscles is quite similar to laying bricks. If you wish to build anything, then you need to add more bricks. However, the only problem is that you also need to remove bricks for weight loss. It’s almost as if you are playing a tough game of Jenga with yourself, with calories as the building blocks. It may sound like there is no possible way in which you can lose fat without losing your muscle mass. There are several people whose primary goal is just to lose fat, and if you are one of them, then this section will offer all the information you need. The great news is you can easily manipulate your body to deal with both its body tissues, fat, and muscle so that a calorie deficit is created differently. Strength Training Total-body strength training is important if you wish to lose fat without harming your muscle mass. Any form of cardiovascular activity influences

the aerobic muscle fibers, which, in turn, increases the body’s ability to extract oxygen. However, all this activity does not change your overall muscle mass. Strength training is usually considered to be quite popular when it comes to building muscle because of the various benefits it offers. However, resistance training prevents loss of muscle mass, even when in a calorie deficit. Heavily loaded strength training, like the ones mentioned in the previous sections of this book, triggers the short-term production of HGH, which helps in muscle retention and fat loss. High-Intensity Training High-intensity interval training or HIIT is one of the most effective ways to burn calories while you exercise and even afterward due to excess oxygen consumption. Unlike cardio, which is a steady-state exercise, HIIT involves type II muscle fibers instead of type I fibers. It essentially protects your body from potential muscle loss. If you use this exercise properly, you can build muscle. Even if you want to build any muscle, the right work-to-rest ratio helps to maintain your muscle mass. The one thing you must keep in mind when it comes to this form of high-intensity training is that for every second you exercise, you need to spend twice that amount of time resting before you start the next round of exercise. So, if you decide to go all out on a specific activity for anywhere between 20 to 90 seconds, then ensure that you rest for about 40 to 180 seconds, respectively, before you move on to the next set. You can sprint, run stairs, use an assault bike, or anything as long as it is a high-intensity activity. HIIT involves short bursts of strenuous activity. Its primary aim is to engage your body in high-intensity training, which increases the intensity of the cardio workout you perform. In HIIT, you need to concentrate on pushing yourself to the maximum you can for every set to perform. This is why they are short, and usually, one burst of activity lasts for anywhere between 20 and 90 seconds.

Recovery is Important Recovery is extremely important when it comes to exercise. However, the one form of recovery that most of us seem to overlook despite its importance is sleep. The amount of sleep you get has a direct effect on your body’s ability to lose fat. This is due to the influence of sleep on various hormones in your body. Whenever your body is sleep-deprived, or you don’t get sufficient sleep, it releases cortisol. Cortisol is an inflammatory hormone that prevents weight loss and promotes the degradation of muscles. On the other hand, when you get sufficient sleep, your body releases human growth hormone (HGH). This helpful hormone stimulates muscle synthesis, and it usually peaks at night while you are asleep. So, even if you follow a strict diet and don’t notice any change in your weight, then perhaps it is time to look at your sleep schedule. Ensure that you get at least 7 to 8 hours of good quality and undisturbed sleep at night. Even if your body is sleepdeprived for only 4 consecutive days, it reduces insulin sensitivity. When insulin sensitivity reduces, it increases your body’s retention of fats. It also reduces the levels of growth hormone. A combination of all these factors leads to muscle loss and stops weight loss. Reduce Calories If you severely restrict your calorie intake, it transports your body into a state of calorie deficit. Any calorie deficit, which is attained through a lowcal diet, is not desirable because it leads to muscle loss. If you want to lose fat but retain your muscle, then the reduction of your calorie intake should be anywhere between 400 and 600 calories and 300 and 400 calories for men and women, respectively. Instead of all this, a better practice is to determine your maintenance calories and then reduce it by around 25%. The term “maintenance calories” is used to determine the number of calories you require to maintain the body weight at any given point. This number is calculated after considering different factors, such as your exercise routine. There are various online tools you can use to estimate your overall maintenance calories. If you maintain a small calorie deficit, it helps

with steady weight loss. This, in turn, reduces the fat that is stored in the body. So, after a while, your body burns all the excess fats stored within without harming the muscles. Be Mindful of Carbs It’s a popular misconception that dietary fats are incredibly harmful. It’s also believed that the consumption of fats will make a person fatter. However, it turns out that we had it wrong for a couple of decades now. Dietary fats have been wrongly demonized for longer than they deserve. The real culprit is not fatty food, but it is carbohydrates. So, if weight loss is your priority, then it is better to stick to a low-carb diet. There is a difference between a low-carb diet and a no-carb diet. If you cut out all carbs from your diet, it will lead to muscle loss, too. Instead, learn to consume healthy and well-balanced meals that are a thorough combination of all the macros your body desires. More Protein Protein is the building block for all muscles in your body. If you want to lose fat, then you need to stay in a state of calorie deficit. However, never reduce your calorie intake from proteins. Instead, reduce them from carbs or even unhealthy fats. Protein is important for building and maintaining the health of your muscles. Out of the three macronutrients, protein is more satiating than the other two. Whenever you consume excess carbs, only a portion of it is converted into energy, and the rest is stored in the form of fats. When it comes to protein, you don’t have to worry about it because it is the least likely of the three nutrients to be stored as fat, even when you consume an excess of it. To ensure optimal muscle growth, you might be required to consume anywhere between 0.4 and 0.5 grams of protein for every per kilogram of your body weight with every meal you eat. It essentially means you need to provide your body about 30 to 40 grams of protein after every 3 to 4 hours if fat loss and muscle maintenance are your priority.

Pre- and Post-Workout Whenever your body undergoes resistance training, it starts to use proteins to develop muscles. This anabolic window gives you a chance to provide your body with the protein it needs to build more muscle. As long as you consume some protein immediately after working out, you will not lose any muscle mass. If you wish to undertake HIIT or any other strenuous activity, then your body depends on carbs to provide energy. Carbs are the quickest source of energy your body has access to. This is one of the primary reasons why pre-workout carbs are quite good. Consuming a little whey protein about 20 minutes before any high-resistance training can increase your body’s ability to power through the exercise. If your body starts running low on energy while undergoing strenuous activity, it relies on muscles to provide fuel. If this happens, it can lead to loss of muscle mass. If you feel like you are losing muscle mass, then the best way to get back on track is to concentrate on your major muscle groups. Try to intensify the workout regimes that are focused on your big muscle groups to enhance protein synthesis. Perhaps the simplest way to do this and to see the quickest results is to concentrate on the muscles in your chest and thighs. If you are on a calorie deficit diet, be mindful of the frequency and intensity of your workouts; if you overdo it, then you will quickly lose your muscle mass. Never underestimate the power of diet when it comes to your overall physique. If fat loss is your priority, but you don’t want to lose any muscle and wish to maintain your muscle mass, then concentrate on your activities and the diet. Your daily diet should be rich in proteins and low in carbs. Your workout schedules should include HIIT and strength training exercises. Apart from these two factors, you must concentrate on your sleep schedule to ensure that your body benefits from the workout and the diet you follow.

Chapter 17: Diet If you see people at the gym, busting their asses lifting weights but never seeming to get bigger or stronger, you’re looking at people who are probably focusing too much on the lifting part of strength training and not paying attention to what they’re eating, i.e., their diet. To a great extent, we are what we eat, so if we eat junk, we are junk-bodied. If we eat healthy, we become healthy. You see, diet is equally important as training when it comes to building muscles and ultimately becoming stronger. Why? It’s because muscles grow not directly through lifting weights – although it’s a very important aspect – but through rest and recovery, the latter requiring sufficient nutrition to have enough building blocks for building more muscles, and with more muscles come increased strength. When it comes to eating for building muscle and strength, there are 3 main areas to consider. Actually, they’re the 3 main types of calories that we get from food, the ratios of which are crucial for increasing muscle mass and strength. These are protein, carbohydrates, and dietary fat.

Protein Next to water, did you know that protein is the second most abundant substance inside the human body? Protein is needed for maintaining, repairing, and building new muscle tissues, and after carbohydrates, protein is also the second energy source for the body. So, without adequate protein intake, our muscles won’t grow in size and, eventually, in strength. Training breaks muscle fibers and cells down, but it’s protein that allows our body to repair and grow muscle cells after strength training. That’s why there are many people lifting weights at the gym with no muscular bodies to show for all those years of lifting.

Carbohydrates These are the body’s number one source of energy. Carbohydrates – or carbs for short – come in two forms: simple and complex. Simple carbohydrates are the type of carbs that are easily broken down in the stomach and quickly enter the bloodstream in the form of glucose or blood sugar, giving you a quick source of energy and high. Simple carbs include fruit and sugary foods. Complex carbohydrates, on the other hand, are the type of carbohydrates that take longer to break down and convert into glucose, which gives you a slower but steadier source of energy. Sources of complex carbs include whole grains like brown rice, whole-wheat bread, and potatoes. When it comes to fueling your training, you’ll need to eat more complex carbohydrates because they provide a longer lasting and steadier source of energy. If you focus on simple carbs, your energy reserves will be depleted quickly, eventually forcing your body to turn to protein for energy and robbing your muscles of hard-earned nutrients for growth.

Dietary Fat Fats are crucial to your strength-training efforts, too, but you must be careful to limit the amount you consume daily. Why? It’s because among the 3, dietary fat contains the most calories. Protein and carbs only have 4 calories per gram, but dietary fats, in general, have 9 calories per gram. With dietary fats, you also need to distinguish between good and bad fats. The good kind is called unsaturated fats and is found in foods like avocados, fish, nuts, canola oil, coconut oil, and olive oil. The bad kind is called trans fats or saturated fats and comes mainly from most vegetable oils, lard, and animal fat, such as red meat and egg yolks. For your daily fat calories, you must get most of it – if not all of it – from unsaturated or good fats.

Optimal Amounts After learning about the 3 important types of calories for optimal strength and muscle building, you’ll need to know how much of each you’ll need to consume on a daily basis. If you don’t get these optimal amounts or aren’t anywhere near them, your chances of becoming stronger and more muscular will be slim despite training as hard as you possibly can. The thing with these optimal amounts is that they’re kind of standard in a variable kind of way. Confused? Don’t be. What I meant by that was they are standard in the sense that they are based on fixed numbers that will be multiplied by a person’s body weight, which is the variable aspect. For a clearer picture, allow me to use a 200-pound man as an illustration. To determine this man’s daily caloric needs from protein, carbohydrates, and dietary fats, we should multiply his bodyweight with the following factors: ●

Protein: between 1 to 1.6 grams per pound of body weight at 4 calories per gram;

●

Carbohydrates: 2.5 grams per pound of body weight at 4 calories per gram; and

●

Dietary Fats: 0.25 grams per pound of body weight at 9 calories per gram.

If you’re a person with a fairly fast metabolism and who is naturally thin, you’d be better off bumping up your calories via increased carbohydrates. Now, these figures are good guidelines for most people, but they aren’t cast in stone. Some may respond differently, so my advice is to give these guidelines a go for your first 3 months of training, with weekly monitoring of body fat and muscle mass levels, as well as strength increases via poundage lifted. Going back to our 200-pound example, his daily caloric requirements would then be:

● Protein: 1 gram × 200 pounds × 4 calories/gram = at least 800 protein calories daily; ●

Carbohydrates: 2.5 grams × 200 pounds × 4 calories/gram = 2,000 carbohydrate calories daily; and

●

Dietary Fats: 0.25 grams × 200 pounds × 9 calories/gram = 450 dietary fat calories daily max.

This 200-pound man who’s looking to build serious muscle mass and strength via strength training should be consuming a total of 3,250 calories daily at the minimum (lower end of carbohydrate calories).

Eating Frequency If you’re serious about building size and strength with a good strengthtraining program, you will need to make sure that aside from eating the right kinds of foods at the optimal amounts, you should also be eating them at the right times. In short, you will need to spread out your total daily caloric requirements across 5 to 6 smaller meals, each eaten at 2- to 3-hour intervals. If you’re currently stuck with the standard 3-meal-a-day eating habit, or worse, the intermittent fasting fad of eating a meal or two a day only, this may appear to be very cumbersome and impractical, but that shouldn’t be the case. You can simply prepare one big batch each of protein, carbs, and dietary fat, and pack them in 5 to 6 small food containers or 3 relatively larger ones that you can eat half of every meal. Bring them along with you to work, and you’ll never have a reason to skip your meals or eat the wrong types of food. If you’re stuck in a situation where eating is impractical or inappropriate, you can prepare a meal replacement shake instead that contains optimal amounts of each macronutrient or calorie type. Consider the fact that record holder and 8-time Mr. Olympia Ronnie Coleman won most of those titles while working full time as a cop!

Chapter 18: Supplements While it’s true that you can build serious mass and strength via strength training and eating the right types and amounts of foods, there may be times that eating the optimal amounts can be very challenging. That’s why, at some point, you may need to take supplements to – well – supplement your spot-on diet and training. Some supplements also allow you to train harder and longer, which may not be achievable by only eating right, which makes some supplements seem like they’re sent from heaven. However, there are so many supplements out in the market, and there are even more shady marketing claims, that it’s sometimes hard to distinguish which are really beneficial and which aren’t necessary. However, fear not, because in this chapter, we’ll be taking a look at some of the supplements in the market that are actually worth taking and can significantly improve your training performance and your muscle recovery, as well as accelerate your strength and muscular growth.

Caffeine There are reasons why caffeine is the world’s most popular stimulant. One reason, which is directly beneficial for you while strength training, is that it’s a proven ergogenic aid in terms of high-intensity activity and endurance exercises. So, while scientific results on actual strength performance vary, it’s clear that you can train longer at a higher intensity by drinking brewed coffee prior to working out. I strongly advise against drinking high-caffeine energy drinks for two reasons. First, they’re chock full of sugar, which will cause you to crash sooner than you think during your workout. Second, the amount of caffeine in those jugs of energy drinks like Monster or Red Bull may be too much and, over the long term, may increase your risk for heart problems. So, stick with old-fashioned brewed coffee. It has just the right amount of caffeine, and it’s a hell of a lot healthier, too! The recommended dose is between 150 and 300 milligrams taken within an hour before working out. According to Web MD, another popular way to get your healthy dose of caffeine is by drinking hot or iced tea that contains about 50 milligrams. A word of caution, do not consume chocolate for its caffeine content because you will end up paying for it in calories and fats (two ounces of chocolate has about 270 calories and 16 grams of fat). As mentioned, your regular cup of coffee is still best with its 138 mg of caffeine, followed by ¼ cup of espresso (125 mg), and 1 cup of regular cappuccino or 1 cup of regular latte (60 mg).

Whey and Casein Protein Whey protein is like simple carbohydrates in that it’s fast-acting or is absorbed much faster than other types of proteins, such as casein and soy. Moreover, given that optimal muscle recovery needs rapidly absorbed protein after working out, whey protein is one supplement that should be in your list of nutritional essentials. A published article in The American Journal of Clinical Nutrition noted that supplementing with whey protein can lead to substantial improvements in strength and muscle mass levels, unlike when training without it. That’s good enough reason to include whey protein supplements in your regular post-workout nutrition regimen. Whey protein is also found to be helpful to people who are fighting obesity, diabetes, gut dysfunction, and even cancer. What about casein protein? Casein protein is the complex carbohydrate version of protein, i.e., it takes longer to digest, break down, and be assimilated into the muscles. This is more beneficial than whey protein outside of your workouts because it ensures a steady stream of protein for your muscles for longer periods of time. Many bodybuilders and power lifters take casein protein before going to bed to ensure that even while they’re sleeping, their muscles continue being nourished. It’s also the best type of protein supplement to use as part of a meal replacement shake in situations when you can’t eat a real meal, such as when you’re in a meeting or you’re in transit. An even better way of consuming the two types of protein is to consume them blended together or by taking a protein shake that combines the two. Why? Whey protein provides quicker protein nourishment to the muscles, while the casein component ensures continued protein nourishment for an extended period of time. The recommended dosage varies. If right after working out, 20 to 30 grams of pure whey or a mixture of mostly whey protein is optimal. As a meal replacement, the recommended dosage is the required amount of protein per meal.

BCAAs Spelled out as branch chain amino acids, there’s really no excuse for not taking this supplement during your strength-training workouts. Taking BCAAs can help you hasten your muscles’ repair and recovery after a grueling strength-training workout. Consider a published study in 2010 in the International Journal of Sports Nutrition and Exercise Metabolism, which reported that strength-training athletes who took an average of 100 mg of BCAAs per kilo of bodyweight while performing high-volume squats had substantially less muscle damage and soreness afterward. It seems that protein metabolism is significantly improved by BCAAs, specifically leucine, via improved protein synthesis and minimization of protein degradation, both of which help improve muscle recovery after strength training. The recommended dose for BCAAs is between 6 and 10 grams prior to or while working out.

Creatine Monohydrate This particular supplement can help you experience delayed fatigue onset, enabling you to work out harder for longer. How? Creatine monohydrate works by increasing your muscles’ creatine and phosphocreatine levels. In turn, this helps you maintain high energy while working out at high intensities, such as when strength training or lifting heavy weights. Increased intramuscular phosphocreatine (PCr) levels can even help your muscles recover faster in between sets. If used over the long term, creatine monohydrate supplementation can help you lift heavier (i.e., get stronger) and longer (i.e., increased endurance). The recommended dose for creatine monohydrate is higher at the beginning of a cycle and tapers once toward the end. For the first 5 to 7 days of taking it or in your succeeding cycles, take 20 grams daily. For the next 28 days of the cycle, reduce the dosage to just 5 grams daily.

Glutamine Glutamine can help you become stronger and faster by helping your muscles optimize their repair and recovery processes after working out. It does so by eliminating excess levels of ammonia in the muscles, which accumulates while exercising at relatively high intensity. This, in turn, helps your body achieve a healthy acid-base balance. Just keep in mind that while glutamine doesn’t directly lead to increased strength, it can make a lot of difference in terms of optimizing muscle recovery and growth, both of which are critical factors in becoming much stronger. The recommended dose for glutamine is between 20 and 30 grams daily, 10 grams of which should be taken immediately after working out during workout days.

Conclusion Thank you for buying this book. I hope that through this book, you have learned so much about strength training, its benefits, and more importantly, the components of a good strength-training program, including the core lifting exercises that will make you stronger and more muscular. However, more than just learning, I hope that you were also encouraged to act on what you learned as soon as possible. Why? Knowing is just half the battle for a strong and muscular body. Action, i.e., application of knowledge, is the other half. Without action, the information in this book is just trivia and will be powerless to change your physique and your life. The longer you put off action, the higher your risk for not doing anything becomes, and when you don’t do anything, your chances of failing to get strong and muscular are 100%! So, act now! Here’s to a strong and muscular you! Cheers! Now, I would love to hear what you think! Please let me know if you enjoyed this book or what I could improve on. You can do that by leaving a review on Amazon. I’ll be looking for your reviews. Thanks in advance. It’s greatly appreciated! Click Here to Leave a Review for this Book on Amazon Nicholas Bjorn

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References https://www.everydayhealth.com/fitness/add-strength-training-to-yourworkout.aspx http://next-level-athletics.com/5-key-elements-effective-strength-program/ https://www.bodybuilding.com/content/essential-8-exercises-to-getripped.html https://fitness.mercola.com/how-to-do-squats.aspx https://www.lifehack.org/articles/lifestyle/benefits-deadlifts-you-probablynever-knew.html https://www.livestrong.com/article/98767-benefits-bench-presses/ https://www.bodybuilding.com/content/the-8-supplements-for-strengthathletes-and-bodybuilders.html https://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fatloss/ https://www.muscleandstrength.com/articles/planning-your-musclebuilding-diet.html https://www.stack.com/a/front-squat https://barbend.com/barbell-split-squat-muscles-worked/ https://www.bodybuilding.com/fun/raise-the-bar-how-to-master-theoverhead-squat.html https://www.verywellfit.com/how-to-do-an-overhead-squat-4685854 https://www.verywellfit.com/how-to-goblet-squat-4589695 https://barbend.com/sumo-deadlift/ https://www.verywellfit.com/how-to-do-the-deadlift-3498608 https://www.t-nation.com/training/how-to-do-the-perfect-push-press https://athleticmuscle.net/push-jerk/

http://www.withfit.com/exercises/Push+Jerk https://www.bodybuilding.com/exercises/close-grip-barbell-bench-press https://barbend.com/close-grip-bench-press/ https://www.muscleandstrength.com/exercises/wide-grip-bench-press.html https://www.nerdfitness.com/blog/proper-push-up/ https://www.webmd.com/diet/features/healthier-ways-to-get-yourcaffeine#1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744604/ https://www.stack.com/a/power-clean https://stronglifts.com/about/#gref https://www.active.com/fitness/articles/3-reasons-to-use-a-workout-schedule?page=1 https://legionathletics.com/how-to-build-a-workout-routine/ http://www.ncbi.nlm.nih.gov/pubmed/19077743 https://www.ncbi.nlm.nih.gov/pubmed/17326698 https://www.ncbi.nlm.nih.gov/pubmed/22032491 http://www.ncbi.nlm.nih.gov/pubmed/14971969 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ https://www.ncbi.nlm.nih.gov/pubmed/20473222 http://www.ncbi.nlm.nih.gov/pubmed/21632481

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